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Return to Healthy Sleep Habits After the Holidays

By Patti Teel

Republish: EasyPublish™
Published: 06Jan2009
Word count: 533
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During the winter break, many—if not most children have gotten used to staying up late and sleeping in simply "because it's vacation."

Therefore, the first week back at school is likely to be a difficult one as they struggle to adjust to an earlier schedule. But parents can help to ease the adjustment by returning to a consistent bedtime routine. It's important not to vary the bedtime by more than one hour a night on Friday and Saturday nights. "If you do," says Patti Teel, author of The Floppy Sleep Game Book, "you're setting children up for a kind of jet lag when Monday morning rolls around." Teel reminds parents that the risks of sleep deprivation are much more serious than simply waking up in a grumpy mood. There are a whole host of health, learning, and emotional problems that have been consistently associated with inadequate sleep. If you're a parent, it's important to realize that in order for your child to be physically and emotionally healthy as well as a successful student, it's vital for him to get a sufficient amount of quality sleep. As research continues to emerge, we are realizing that a good night's sleep is as important as proper nutrition—affecting mood, immunity, and the ability to learn. Unfortunately, children's sleep problems are extremely common. Factors that contribute to this modern day malady include lax rules, difficulty transitioning from the family bed, stress, overstimulation and the media.

While the number of children with sleep problems is staggering, by improving sleep hygiene and teaching children to relax, the majority of them are relatively easy to solve.

Ways to Solve your Child's Sleep Problems:

Have a set bedtime. Children should consistently go to bed at the same time every night. Even on the weekends, bedtime should not vary by more than one hour a night or a total of two hours for the entire weekend. If it does, you're setting your child up for a kind of jet lag when Monday morning rolls around.

Have a calm and consistent bedtime routine. Create a consistent bedtime ritual—in a predictable calming environment that serves as a bridge between the excitement of daytime and the restful quiet of nighttime.

Practice relaxation techniques. During the bedtime routine, take a few minutes to practice self-soothing relaxation techniques such as progressive relaxation, attending to the breath, and visualization.

Avoid caffeinated drinks in the late afternoon and evening.

If your child has trouble falling asleep and is used to receiving assistance, use the Fade Technique. Gradually, give your child less and less direction as he uses self-soothing techniques to relax and fall asleep. At first, you may want to sit on the edge of your child's bed while he or she follows the relaxation directions on The Floppy Sleep Game Book CD. Or, you can teach your child to relax through a relaxation routine that you create yourself. Over a period of time, as your child becomes more familiar with the relaxation routine, sit further and further away until he or she no longer needs you in the room to relax and fall asleep.

Patti Teel is the fairy godmother of peaceful bedtimes. Dubbed "The Sleep Lady" by The Wall Street Journal, and the Dream Maker by People Magazine, she is the creator of an award-winning system which eradicates nighttime struggles between parents and kids. Her highly acclaimed audio series teaches children a fail-proof way to relax themselves to sleep through relaxation exercises visualizations, music & storytelling. http://www.pattiteel.com

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