3 tips for your children have a better night of sleep

Maybe your children say they have the energy to stay awake late at night playing some game, watching movies or just texting, but for sure, it is not that way. Researchers say the human body doesn’t understand we need to sleep until the lights are off. The circadian control responsible for regulating our biological cycle is completely sensitive to light.

Looking back in time, technologies were invented to create conditions to keep people awake, such as candles and lamps. Now, TV screens, computers, smartphones, and tablets can extend the time we stay awake even more. It’s common to lay in bed and check messages, emails, and social media before going to sleep.

Exposure to multiple screens late at night can become a real problem and have negative effects on adults, and for our children, it can be even worse. The mobile devices emit blue lights, which prove to be one of the most effective things in inhibiting melatonin secretion, our sleep hormone. Even the color of the webpages and applications your children access can impact their quality of sleep. If it has a higher level of blue components, you’ll find it will take your children a little bit longer to fall asleep.

To help you ensure your children are getting the best night of sleep, we’ve listed a couple of tips below:

1. Use warm lighting before sleeping

When reading bedtime stories, or even watching the last video of the day, turn on a small lamp with warm light in the room. The warm light is less disturbing to the human body, and at bedtime it results in your child falling asleep more quickly.

2. Turn off phones and tablets one hour before bed

Using smartphones and tablets before bedtime can delay sleep for more than two hours, doctors say. The ideal scenario is turning off all digital devices – including smartphones – at least one hour before putting children to bed. This can be really tough, but you can get assistance by using great tools like Screenguide Parental Control App to schedule when the device should be inactivated at exactly time you want.

3. Set a bedtime routine

If your children are teenagers, it’s important to let them know how beneficial and healthy is having a consistent and appropriate bedtime. Explain to them how sleeping less can influence their mood, behavior, and emotional well-being. A good tip is to set a routine. If they complain about going to sleep earlier than their friends, you can always negotiate weekdays or weekends where they’re allowed to stay up later than usual. Remember to schedule the rules to get a little help on that.

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