The Art and Science of Sleep for Kids: What You Can Do

Create a sleep-friendly space.

For smart sleeping habits, the most important issue is to keep screen entertainment (TV, DVD, video games, etc.) out of children’s bedrooms.

Make the room as conducive to quiet sleep as possible. Dark and comfortable are the keys, without too much clutter on the bed (a few stuffed animals, not an entire zoo).

Get into a relaxing, regular bedtime routine.

Smart parents know that a bedtime routine - at the about the same time each night - is the best way to get children settled down and ready to sleep through the night.

A warm bath, reading a story, and cuddling with a favorite toy are soothing ways to let children know that it is time for sleep. Keep lights low and music gentle before bed.

Avoid all caffeine for children.

Caffeine is a strong stimulant - increasing alertness and disrupting deep sleep. A recent study confirmed that the more caffeine children consumed, the less they slept.

Soft drinks and bottled teas that contain caffeine are not appropriate for children. To see the caffeine content of beverages, go to www.mayoclinic.com/health/caffeine/AN01211.

Sleep: An Essential Part of Every Child's Wellbeing

Getting enough sleep is an essential part of a healthy lifestyle - equal to eating well and being active. For overall health and wellbeing, as well as for success at work and school, a good night’s sleep (7 to 8 hours for adults, 9 to 12 hours for children) is the amount recommended by medical experts.

What the research says

Too little sleep has been linked to overeating and overweight, increased risk of diabetes and heart problems, and more depression in adults. For children, recent research suggests:

• In a study of 8,000 preschoolers, less than 11 hours sleep was linked to lower literacy and early math skills. Bedtime routines can be an important way to make a significant impact on children’s preparation for school success.
• Getting less sleep at night seems to make a healthy growth pattern more difficult. In several studies of hundreds children, fewer hours of nighttime sleep was associated with a greater chance of being overweight. Daytime napping had no effect on weight.
• Children who do not get the age-appropriate amount of sleep can behave somewhat like hyperactive children. For youth diagnosed with ADA or ADHD, improvements in sleep routines can dramatically improved peer relations and classroom performance.

Up next ... what your family can do!

Play and Enjoy ... Winter Family Fun

To be strong and healthy, kids need both nutrient-rich foods (like that yummy breakfast parfait!) and plenty of physical activity. Even in the winter, it’s fun to get outside and do things together. Expand your winter fun with this list of activities.

PLAY

1. Toss a snowball: Gentle tosses and hard throws can help build arm strength.

2. Build a snow family: Build one for each member of your family -- to size.

3. Build a snow fort: When the snow is solid, cut blocks for forts or igloos.

4. Shovel some snow: Make it a family activity or help a neighbor.

5. Sled down a hill: Big or small hill, get warm going back up for another run.

6. Tube down a hill: No sled, no problem. Take a wild ride on an inner tube.

7. Ski across country: XC-skiing is free (once you have equipment) and fun.

8. Skate across the ice: Grab some skates and check out the local outdoor rinks.

9. Snowshoe on a trail: Got small kids? Put them in a sled to pull behind you.

10. Make a snow angel: Any fresh snowfall is just right for snow angels.

ENJOY

However you like to move, just do it! Choose something that you and the kids enjoy. Research shows that people stick with the activities that they like to do.

Eat and Enjoy ... a Nutty BREAKFAST Parfait

Bored with your breakfast? Try a beautiful, nutrient-rich parfait to kick start your day ... link to this gorgeous recipe below.

EAT FOR MAXIMUM ENERGY

CARBOHYDRATE: A high-octane carbohydrate energizes your body and brain for a busy day. Think cereal (hot or cold), bread, muffins, rolls, tortillas, or even leftover pasta. Choose whole grains for an extra nutrition punch (more fiber and nutrients).

PROTEIN: This is the missing link in most morning meals. Protein is what we need to go strong until lunch. Think lean: a slice of Canadian bacon, an egg, a slice of deli meat or cheese, a container of yogurt, a scoop of cottage cheese, or a handful of nuts.

FRUIT: Breakfast is a great way to start on the 5 to 9 daily servings of produce your body needs for optimal health. Think fresh, frozen, canned, or dried fruit – like apples, avocados, bananas, berries, grapefruit, kiwi, mangoes, oranges, pears, or pineapple.

ENJOY FOR MAXIMUM PERFORMANCE

Skipping breakfast is a no-brainer – literally. Skip breakfast – and your brain and body suffer all day. Eat well in the AM and you’re on the nutrition fast track for a high-energy day. Give kids what they crave – a power breakfast every day.

Nutty Breakfast Parfait is from the California Walnut Commission. It's bound to get rave reviews from your family!