It's time to hit the snooze button Part- II
How to achieve a better night’s rest?
By making little adjustments and changes in the day-to-day routine, the child can get more and better quality of sleep.
- Having meals at regular intervals
Eating and sleeping may not seem relevant to each other but they are interrelated. By making a habit of eating at certain times of the day, the child can regulate his/her internal clock. For example, breakfast is the most important meal of the day and should never be skipped because it sets the tone for the rest of the day. A common mistake that many students make, is to have meals and snacks even till late at night. This can cause a problem for the body since it takes time for the food to digest.
- Sticking to the sleep schedule
By setting a fixed time to go to bed and time to wake up, the child will be able to set his/her body to a consistent internal clock that knows when it is time to sleep. This helps the child to be more disciplined in his/her lifestyle. This is a good way of coping with difficulty in falling asleep.
- Avoid Caffeine
Avoiding caffeine is usually advisable to people who have trouble sleeping at night. Sources of caffeine include coffee, tea and soda.
- Exercising is important
Allotting a certain part of the day to exercise helps in combating sleepless nights. Starting the day with exercise will leave the child energised for the rest of the day and help in obtaining a good night’s sleep. It is advisable to not exercise three hours within the scheduled time for sleep, since it activates the body and thus makes it difficult for the body to fall asleep.
- Take care of the sleeping environment
To attain good quality of sleep, it is important to have a good sleeping environment. Other distractions like computer, television or any other electronic devices must be switched off while trying to fall asleep. The slightest amount of light in the bedroom can affect the amount of melatonin, a brain hormone that induces sleeping in the brain.
- Take naps
To keep the child’s energy up during the day, naps can prove to be very effective. Naps, usually, don’t extend for more than thirty minutes; otherwise the body will go into deeper sleep, thinking it is sleeping through the night. Afternoon is the best time to take naps since napping close to bedtime can interfere with the internal body clock.
- Pre-sleep routine matters
If the child lies awake for hours in bed, even after getting into bed, a pre-sleep routine must be developed. Some pre-sleep activities include reading a book, listening to relaxing music, or taking a warm bath to help unwind at the end of a hectic day.