We have said it before and it is a great reminder over the holidays: Kids need a bedtime routine and a regular bedtime hour. Researcher Yvonne Kelly, from University College, London, has been studying all the details surrounding bedtime in thousands of homes in the U.K. She found that kids with irregular bedtimes exhibited more behavioral issues. Kids with no bedtime schedule were more likely to hit, act out, not get along with peers, and be emotionally withdrawn.
“Kelly thinks young children probably experience an inconsistent bedtime like having jet-lag.” If the time switches from 7:00 to 9:00 to 10:00 to 8:00, the kids experience a jet-lag effect and behavior problems increase. Just like adults, kids are lethargic, become cranky and can have difficulty interacting with others. As parents, we want our kids to be able to handle some of the social expectations that we encounter during the holidays – parties, shopping, and last-minute changes in the family schedule.
We have this biological clock deep inside the brain called the suprachiasmatic nucleus. “This tiny cluster of nerve cells, no bigger than a grain of rice, is super-sensitive to sunlight and other light coming in through our eyes. At the end of the day, when the ambient light starts to fade, a brain hormone called melatonin starts to rise, causing drowsiness.”
Sleep researcher Russell Rosenberg says that children have this rise in melatonin earlier in the evening than teenagers or adults. The natural time for young children to fall asleep is around 7 or 8 o’clock at night. It’s very important to turn off light sources starting about 30 minutes before bedtime. Make it a part of the routine: TV off, computers off, and video games definitely OFF, then brush teeth, read and snuggle into bed. This way, the child’s natural melatonin release will maintain a healthy level in the body and help your child drift naturally off to sleep.
Over the holidays, remember to get your child Brainjogging every day, twice daily, as a way to keep the brain healthy and more prepared to face the inconsistencies that come with the holiday season! If you have questions or need a boost of cheerleading, contact Camp Academia at www.campacademia.com!