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In order to maintain a healthy lifestyle, it is important to sleep well. Our bodies need to rest in order to fully function.
As parents, we have to ensure our kids especially the little ones get enough sleep but seriously, how much sleep is enough sleep?
How much sleep do we need?
On June 13, 2016, the American Academy of Pediatrics recommended the following guidelines for kids:
- Infants 4 months to 12 months should sleep 12 to 16 hours per 24 hours (including naps) on a regular basis to promote optimal health.
- For children, 1 to 2 years of age should sleep 11 to 14 hours per 24 hours (including naps) on a regular basis to promote optimal health.
- Children 3 to 5 years of age should sleep 10 to 13 hours per 24 hours (including naps) on a regular basis to promote optimal health.
- The children 6 to 12 years of age should sleep 9 to 12 hours per 24 hours on a regular basis to promote optimal health.
- Teenagers 13 to 18 years of age should sleep 8 to 10 hours per 24 hours on a regular basis to promote optimal health.
The association has a recommendation of a bedtime routine that consists of brush, book, and bed; to ensure that kids get enough sleep.
What are the benefits of sleep?
The American Academy of Pediatrics also suggests that when kids get enough sleep, on a regular basis it leads to:
“improved attention, behavior, learning, memory, emotional regulation, quality of life, and mental and physical health”
Consequences of not enough sleep?
On the other hand, not enough sleep each night is associated with:
“an increase in injuries, hypertension, obesity, and depression, especially for teens who may experience the increased risk of self-harm or suicidal thoughts.”
My kids sleep routine
For my own family, we have a bedtime routine which is very important to our family.
For starters I try to have dinner set by 5 pm; 5:30 the latest.
Screens are off an hour before bedtime, usually around dinner time.
After dinner, the kids end the day with a warm bath or warm shower.
I usually place about 3 drops of lavender essential oils on the tub if they are taking a bath, or about a drop in the shower, away from the water’s path to create a soothing, calming, aroma during bath time.
Then, kids and I cuddle in bed together and we read books, we read the Bible, we talk about our day and we finish our routine by saying our prayers while the diffuser is running with a couple of lavender drops, creating a soothing and relaxing environment.
It is funny because if I am busy or running behind on my errands and I skip steps to this routine it takes so much longer to get kids to bed.
If the routine is consistent and I spend about 1-hour reading and talking with the kids they are usually in bed around 7:30- 8:00 pm.
Why do we have a routine?
Well, first of all, a routine keeps me sane.
It is not fair to the kids when you are traveling and they are tired.
Having a routine and ensuring the kids get enough sleep each day, allows hubby and I to get some us time.
It allows me time to get caught up with my writing either for the blog or for my doctorate. It gives me time to cuddle and watch TV with the hubby.
Believe me when I get to have “me time” I get to recharge and it allows me to get up and do it all over again the next morning.
My own personal sleeping routine:
As a mom who tries to do it all, being a good mom, being a good wife, having a full-time job, working on my doctorate, an entrepreneur, cooking healthy meals, traveling the world, being an active volunteer, and the list goes on…
I also need my sleep. I try to get between 7-9 hours of sleep every night. Sometimes my own time after kids are in bed is limited but overall productive. I also try to wake up early, I do my best work early in the morning.
Make sure you also get enough rest. It is good for your health. I have experienced both the benefits and consequences of good sleeping habits and I do believe scheduling time to rest is very important.
In conclusion…
Remember guys Live Well, Learn Lots and Travel the World.
If you would like to know more about the benefits of essential oils, please contact me below.
I will love to share some good information with you.
Much love my dear friends.
Raquel
Love this!!! Sleep is essential for peace and harmony in a family. Mae goes to bed at 8 during the school year. She needs to sleep to function her best in school! Thank you for sharing the statistics.