Getting kids to wind down from a long day can be a bit a challenge. They often have a hard time transitioning to the calmer, relaxed state of mind required to get a good night's rest. And, even though you've gotten your kids prepped for bed, and into their pyjamas, you may find that their overactive minds aren't quite ready to call it a day. Kids tend to spend time in their beds thinking about everything they could be doing other than sleeping!
Kids, like anyone, need sleep. If you want your kids performing and functioning at their best intellectually, emotionally, and physically, you'll need to ensure they get a healthy dose of sleep each and every night. While kids have varying requirements in terms of how much sleep they should get, one thing is for sure: sleep is absolutely essential to success.
Dona Matthews Ph. D., served as Executive Director, Millennium Dialogue on Early Child Development, University of Toronto, and was founding Director, Hunter College Center for Gifted Studies and Education, City University of New York. This accomplished mummy believes that in order to foster the most creative, imaginative, and curious minds, parents should follow a bedtime checklist that she personally crafted.
Check out Dr. Matthews' bedtime checklist guaranteed to foster creativity in kids:
1. Make sure they're in a sleep-conducive environment
Is you kid's room quiet? Is it safe? How about dark? Dr. Matthews says these are all attributes of a sleep-conducive environment.
Matthews also suggests that temperature and a lack of television can also yield results. She claims if you a child's room is best when it's "kept at a comfortable temperature, and doesn’t contain a television, phone, or any other electronic devices. It’s best when your child associates her room with peaceful time," says Matthews.
2. Connect on an emotional level
Bedtime can mean separation for a lot of younger children. As a parent, you need to make sure that you work to nurture your child if they feel this way. Dr. Matthews says, "as bedtime approaches, be especially attentive to ensuring your child feels safe and listened to, secure in your love."
3. Get some exercise and outdoor time
"Children sleep better when their bodies are as tired as their minds, and when they’ve had ample outdoor time that day," Dr. Matthews claims. So that means make sure your kids have played outside or gotten a fair amount of exercise earlier in the day to make sure they feel tired and ready for bed when lit's time to hit the hay!
4. Have a full, but not too recently filled tummy
Hunger is another facet that can directly affect how well, and how long you sleep at night. Try to fill up a few hours before bedtime and stay away from eating right before bed.
5. Turn everything electronic off!
It's fine for kids to have gadgets and toys, but not at bedtime! Matthews suggests that all things electronic or with a screen should be turned off around one hour before bedtime.
Lighting can also help around bedtime. "As you move toward sleep time, dim the lights in your child’s room, perhaps leaving on a nightlight or some kind of ambient light from under the door or outside," she suggests.
6. Establish a routine
Consistency is key if you want your child to get the most out of sleep. "Be patient, calm, loving, and systematic," says Matthews. Getting your kids into regularly habits will help them understand when it's time for bed. Include things like bathroom time, a bedtime story, and other nightly habits that will prep them for bed and have them ready to go when the lights turn off.
7. Good-night journal
If you truly wish to foster a child's creativity, consider engaging in creative nightly routines. Dr. Matthews suggests that a good-night journal can help stimulate a child's mind, and help them relax at night! "Writing or drawing about the day can help a child work through his thoughts, clear his brain, and calm his body," she states.
8. Nighttime companion
Some children respond better to the idea of going to bed when they have a friend to join them! If your son or daughter has a favourite toy or stuffed animal, encourage them to bring them along to bed. "A favourite stuffed animal, doll, or blanket can help a child soothe herself as she goes to sleep, replacing the warmth and comfort of her parents," Dr. Matthews says.
9. "Grateful body scan"
A grateful body scan is Dr. Matthews' personal creation that she claims has yielded results in her children. Essentially, it's a chance for kids to sit back and be thankful and appreciative of all the hard work and effort their body exerted during the day.
For her kids, she sits down next to them and says the following:
“Goodnight, feet. You’re happy to be settling into bed, finally resting. You’ve worked hard today, running, walking, jumping, climbing. Goodnight, legs. You feel so heavy, so glad not to be working. Thank you for letting me go fast all day long. Goodnight, stomach and chest, and all the organs in there. Thank you for the healthy food and air you’re changing into energy for me and helping me to grow. Goodnight, arms. You’ve been busy today, lifting, hugging, and helping me do things. Goodnight, hands. Thank you for helping me draw and paint and write, and hold things, and play. Goodnight, head. You feel so heavy resting deep into the pillow. Thank you for all the thinking, tasting, wondering, smelling, and hearing you’ve done today. I send a smile to all the parts of my body as I gently drift off to sleep.”
10. Count your blessings
Similar to the grateful body scan, you should also appreciate everything else that was good throughout the day. Matthews suggests making a mental list of all the good things that happened during the day. Take time to reflect on everything that made you happy in the past 24 hours. She also suggests this is a good time to incorporate a soothing song or lullaby.
11. Morning goals
Matthews also claims that having a clearly stated intention for the morning will help motivate kids to fall asleep faster so they can reach that goal sooner. She has used the following as an example,“I will wake up in the morning feeling refreshed and ready for the day.”
12. Breathing is key
Breathing can greatly affect how tired you are at night. Have your children practice calming techniques using their breathing as a tool. Dr. Matthews says to try "counting to five as she breathes in, then again to five as she breathes out. Have her do that five times, then another five if she’s still awake."
Dr. Dona Matthews' original article was published by Psychology Today