We have said it before and it is a great reminder again, especially during this time of being out of our routines: Kids need a bedtime routine and a regular bedtime hour. Researcher Yvonne Kelly, from University College, London, has been studying 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 Kids with no bedtime schedule were more likely to hit, act out, not get along with peers, and be emotionally withdrawn.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.
We have a biological clock deep inside our 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.
We love this helpful chart to figure out what time your child should really be going to bed! Created by Stacy Karlsen from Wilson Elementary in Wisconsin.
A lack of sleep can affect not only a child’s behavior and ability to self-regulate, but it can also impact their learning and development as well. Children who have not gotten enough sleep may have more trouble focusing and remembering things, as well as have difficulties organizing and planning. To learn more, check out this article about children and lack of sleep from Understood.org.