Kids are little sponges absorbing everything you do, including your sleep routine. While nightly rest can be an uphill battle, setting good examples can make it easier. Here are eight strategies to model healthy rest habits for your children.
1. Set a Consistent Schedule
Being a good role model starts with a consistent sleep schedule. Your body’s internal clock needs a steady routine, including going to bed and waking up at the same time daily. Once your preferred bedtime arrives, your body will be ready to fall asleep and wake up refreshed. Lead by example and get ready for bed with your little ones.
The National Sleep Foundation says regular schedules positively affect your mental and physical health. If your kids have a consistent routine, they may feel more confident at school. Gently remind them through positive reinforcement when it’s time for bed and about the importance of a sleep schedule if they get fussy.
2. Foster a Solid Sleep Environment
Bedtime involves more than putting your head on a pillow. Model healthy rest habits for your children by creating a productive sleep environment. For example, you could pick a comfortable mattress and bedding to support their sleep preferences.
Some parents make the bedroom a sleep-only zone, where homework and play aren’t allowed. Kids pick up on these tendencies and may implement them for themselves. If you keep their sleep environment clean and comfortable, it can positively reinforce healthy sleep habits. Do the same for other bedrooms to ensure your children know the rules apply to everyone. If you make changes, it could be easier to implement them for the entire household.
3. Limit Screen Time Before Bed
Whether a flat-screen TV or a tablet, technology is inseparable from modern households. While these devices are terrific for learning, they can negatively impact your sleeping habits. Limit everyone’s screen time before bed and set good examples for your kids. For instance, you could leave phones out of the bedroom to create a calmer environment.
Total screen time during the day may vary, but limiting it at night is essential. Blue light can suppress melatonin production, making sleep more challenging. Families should set rules about turning off their screens before bed. Instead, do calming activities like drawing, puzzle-making or reading. These good habits tell your little ones it’s time to wind down for the night.
4. Encourage a Healthy Diet
You may think breakfast and lunch minimally affect your nightly sleep, but your diet is integral to your rest patterns, so set good examples with mindful choices. Prioritize nutritious foods in your family’s meals and tailor them toward better sleep. Experts say high-fiber and low-saturated-fat diets increase the chances of good sleep quality.
Food and sleep go a long way toward improving your overall health. One study said better sleep quality improved weight-loss success by 33%, so the relationship is crucial. Parents can model healthy rest habits by picking water or decaffeinated tea instead of a sugary drink. Your children may adopt the habits and make better choices before bedtime.
5. Get Exercise During the Day
Regular physical activity is essential for parents and children because it burns energy and prepares them for bedtime. Prioritize activities like evening walks and bike rides to make movement more enjoyable. If kids are having fun, they’re less likely to see exercise as a chore.
It’s fine to rest some days and watch your favorite shows, but your week should include time to play tennis, tag and other sports that make your family happy. Instill the belief that exercise makes you tired and ready for bed. Parents should set boundaries and keep workouts during the day, as late-night sessions could disturb sleep patterns.
6. Healthily Address Stress
Life’s stressors can keep you awake, whether thinking about bills or work challenges. Kids watch how you handle stress, so healthily address it to set a good example. Teach them deep breathing exercises and gentle stretches for simple unwinding. Experts recommend building calming corners for decompression and managing the day’s stressTalk to your children about what stresses them the most during the day. If they bottle their emotions, they may worry during bedtime and stay up too late. Some want privacy, so encourage them to write in a private journal to work through their thoughts. Practice these worry-release rituals for yourself and your partner to model healthy rest habits for your kids.
7. Implement a Calming Bedtime Routine
Discussing complex topics may be counterproductive at bedtime, so choose a calmer routine at night. Creating a relaxed environment helps your little ones unwind before bed, whether or not they realize the point of your plan. If your children thrive on predictability, it could be effective for their sleep schedule.
Make the plan as straightforward or elaborate as your family needs. For instance, your routine could include taking warm baths or showers. Hot water increases body temperature and muscle relaxation, which helps your body rest at night. Once bathtime is finished, you can put on pajamas and read your favorite books together. Discussing what you’re grateful for could be excellent for ending the night positively.
8. Show Patience and Flexibility
Getting a healthy eight hours of sleep every night is the dream, but life gets in the way. Late-night school events or illnesses could delay your nightly routine and put your family to bed later. Teach your kids that it’s OK to have an occasional setback. A sound rest schedule involves consistency and making good choices when possible. Remind them everyone has off nights, and tomorrow is a new opportunity to get back on track.
Children may need help falling asleep despite having a set plan, so shake things up. You could add a new comfort routine or try a different bedtime story. Your flexibility goes a long way in teaching healthy habits for your kids.
Being a Sleep Role Model for Your Kids
Healthy rest habits involve showing up and making sleep a priority for your family. Be gentle with yourself and your family, especially if life has other plans. Children watch your actions and reactions, so preach the value of good rest.
