Bedtime Routine
Thu, September 9, 2010 Back to School - Part 1
The summer's carefree warm days often lead to evening outings, late dinners, and less structure when it comes to bedtime. The school bell will be ringing soon and sleep will be ever so important. Working as a school counselor for many years, I saw first hand what lack of sleep did to children. Students who came to school (admitted to staying up late watching TV/playing video games) would exhibit poor behavior and lack concentration in class. A consistent bedtime routine and rituals give the best results for feeling rested and refreshed in the morning. It does take some discipline though, and mostly from parents. Once a regular bedtime routine gets put into place everyone will be happier. Here are some tips we have found to be helpful.
Once dinnertime is over it will help if you mentally shift into "Bedtime Routine" (even if it's a few hours away). This will ensure that you stay on track and get some time alone at the end of the day. The hour will creep up on you fast, so our motto is "the earlier the better."
Avoid giving multi vitamins in the evening. The B complex in multi vitamins can recharge your child just at the time you'd like to be winding them down. We do however, like to give a probiotic liquid called Cocobiotic or Innergy Biotic in the evening. Probiotics are strains of friendly, beneficial bacteria and yeast, like Lactobacillus plantarum, that populate your gut and naturally boost your immunity.
Studies from Europe show that when you are lying still during sleep, the micro flora reproduce faster. - Donna Gates, Body Ecology
Magnesium is great for a better night's sleep and relief from growing pains.
About 80 percent of children and adults are magnesium-deficient, which can cause sleep problems due to muscle tension, spasms and cramps; headaches; anxiety; and nervousness. - Naturalfoodsmerchandiser.com
Bedtime:
- Bath - Adding a few drops of essential oils to your child's bath can further enhance relaxation. Our favorites are: Lavender, and Roman Chamomile from Mountain Rose Herbs
- Cozy Pajamas - We love www.kidbean.com
- Brushing Teeth - Our favorite children's tooth paste is Cape Fear Naturals
- Dim Lights - Lowering the lights during wind down helps to cue children for sleep time
- Storytelling or Reading Books - Check out our list of favorite books for young childen
- Singing or Music - We adore Nicolette Larsen Sleep Baby Sleep CD
- Prayer - Bedtime is another perfect time to incorporate prayer into their little lives
- Turning on White Noise or Nature Sounds - Check out our favorite here
- Offering a Blankie or another transitional object
- Snuggling before leaving the room
Breakfast:
Rise and shine, and don't forget breakfast! Feeding your kids a wholesome breakfast can be the smartest thing you can do for them. Skip the sugary cereals and the pancakes with traditional syrup, instead fill your kids up on quality protein, and complex carbs. Here are some of our favorites:
- Scrambled Eggs / Ezekial Bread with Almond Butter
- Green Smoothie Yes, feed your kids vegetables for breakfast.
- Gluten Free Pancakes - Top with fresh fruit instead of syrup
- Mesa Sunrise cereal with Hemp milk
Did you wake up late and now you're in a big hurry? Here are a few "on the go" favorites (keep some in the pantry for those unexpected rushed mornings)
- An organic hard boiled egg with some fresh fruit or Peter Rabbit Organics
