Break that holiday sleep cycle!

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After months of sleeping in late, a jarring back-to-school morning routine can wreak havoc on the internal body clock of both parents and kids. But the good news is there are ways to avoid it

by

Janice Rodrigues

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Published: Fri 19 Aug 2016, 12:00 AM

Last updated: Thu 30 Nov 2023, 4:05 PM

Sleep is important; just ask anyone who doesn't get enough. Not only does a good night of sleep help our body repair and restore itself, it consolidates memories and is the time when our brain processes new information. Which means this is especially important for children who are growing and learning at a fast rate. Even one hour of sleep deprivation can reduce performance in memory and cognitive tests as well as concentration levels for the following day - which is why it's important to ensure your little one starts off his or her new school term on the right note.

"Reduced sleep time as well as poor quality of sleep can impact both physical and mental development of youngsters," says Dr Irshaad Ebrahim, consultant neuropsychiatrist and medical director of London Sleep Centre, Dubai. "Body clocks cannot re-adjust overnight, and if you try and ask a child to suddenly go to bed earlier than they have been, you are likely to face arguments and tantrums. They will then have to wake early for school the following morning, meaning that they will be severely sleep deprived for their first day back."


With a new season of school fast approaching, it's imperative to gradually change your child's sleeping pattern. Ensure that your kids are getting enough sleep (that's 11-13 hours for kids aged three-five, 10-11 hours for those aged six-11 and 8.5-10 for those aged 12-18).

According to Dr Ebrahim, the process to change a sleep cycle should start a few weeks before the big day. Here, he lists out some simple ways to get your kid up and ready for a brand new school season.


* It helps to set clear rules.

If wake up time is 6.30am, then

bed time has to be 8pm. It is best to lead by example - because rule-abiding parents make it easy for children to follow.

* If you child has been going to bed later than normal during the holidays, gradually bring their bedtime forward by 15 minutes each night over a 2-3 week period. Explain to them why this is happening and the benefits of enough sleep, and praise them for sleeping on time.

* UsE stickered wall charts and rewards at the end of the week for following the new bedtime keeps them motivated. In return for sleeping on time, perhaps you can get them new school supplies - that way, everyone is happy.

* Starting a 'wind-down' routine one hour before bed works wonders and can consist of anything from a bedtime story, a relaxing bath to gulping a glass of warm milk. The only thing to bear in mind is that whatever you choose should not be overly stimulating and should not involve any form of electronics. The light emitted from electronic devices prevents the release of melatonin - our natural sleep and body clock regulation hormone. It's important that we lull children into a good night's sleep with a relaxing environment that are cool, quiet, comfortable and free of electronics.

* Vacations take a lot of levy on healthy eating habits and regular exercise. Set them into a routine with lots of exercise earlier in the day as that will wear them out and help them wind down easier for bedtime. This could be anything from jumping on a trampoline, skipping games or participating in a sport. Diet is also important - as a general rule, try to avoid giving them sweets and foods high in unnatural sugars - keep these as an occasional treat rather than daily dependence.

While it's important to make the rules for your kids, remember that back-to-school can be hard on mums and dads too. Dr Ebrahim lists out some tips to help parents get back into the routine too.

* Parents should set a good example by putting away all electronic devices at the same time as the child has been told to. Not only will this help the child but it will help the parent wind down and fall into a deeper sleep. Having a relaxing bedroom environment for parents to retreat to after a long, busy day is also important. Ideally, it should be cool in temperature, tidy and quiet with comfortable bedding and cool calming colours.

* Stick to the same wake time each day - even at weekends! It is essential for both children and adults to maintain a healthy sleep cycle. Even if you have a late night, your wake time should remain similar to avoid letting the body clock shift completely. Most parents are used to some form of sleep deprivation, but keeping the body clock stable will help their overall wellbeing.

* Make time for 30 minutes of exercise every day. This will help stress levels and improve sleep quality - both of which are essential as a parent!

PARENTS PREP UP FOR BACK TO SCHOOL


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