{"id":90,"date":"2013-12-30T06:48:18","date_gmt":"2013-12-30T14:48:18","guid":{"rendered":"http:\/\/zabedo.com\/?p=90"},"modified":"2014-05-14T22:10:52","modified_gmt":"2014-05-15T05:10:52","slug":"make-a-bedtime-plan","status":"publish","type":"post","link":"https:\/\/littleblueprint.com\/make-a-bedtime-plan\/","title":{"rendered":"Kids In The House: Make a Bedtime Plan – 8 Tips To Get Your Children To Bed With Brain Science"},"content":{"rendered":"
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“Just one more story, puleeease?”<\/p>\n

\u201cI\u2019m thirsty\u201d<\/p>\n

\u201cFive more minutes!\u201d<\/p>\n

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Bedtime is my most cherished and trying time of day. I love cuddling in a chair with my kids and reading that extra chapter.\u00a0 But the bedtime period is tough, not just because I\u2019m exhausted, but because I know that creeping bedtimes directly impact the health and development of my growing children.<\/p>\n

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The research is overwhelming:\u00a0 Too little sleep causes serious problems for children.\u00a0 Childrens\u2019 brains are developing and rewiring up until their mid-20\u2019s;\u00a0 research shows that this process continues longer than we\u2019d previously thought.\u00a0 \u00a0 Studies suggest that every fifteen minutes less sleep for high schoolers means a drop of one letter grade.\u00a0 Yes, you read that correctly.\u00a0 Lack of sleep contributes to bad moods, sickness, depression, and even obesity.\u00a0 Need I go on?<\/p>\n

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Some simple tips based on the science of the brain can help get kids to bed, and help everyone stay asleep for the night.\u00a0 Reading to children about why sleep is so important and how to create a bedtime plan is the first step to improving everyone\u2019s sleep.\u00a0 Children should not be underestimated in their ability to contribute meaningfully to the solution, once they understand the problem. Here are a few of the key points I help kids to understand in my book,\u00a0When It\u2019s Time for Bed, I Have a Plan<\/em>:<\/p>\n

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1)Create a bedtime plan TOGETHER<\/strong><\/p>\n

We can\u2019t just give our children the bedtime plan.\u00a0 Bedtime is a time of separation for children, so you can help to comfort and empower them by making them a part of the plan. We all need to feel a sense of control over our lives, including children. With a plan prepared together, bedtime will be a more meaningful and productive family experience.<\/p>\n

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2)Start a Good-Night Journal<\/strong><\/p>\n

For a few minutes each night before bedtime, writing or drawing about the day (even for pre-readers) is a great way to work through thoughts, clear the brain, and calm the body.\u00a0 In addition, writing or drawing about our problems, scary thoughts, or dreams can reduce nightmares for both children and adults.\u00a0 Journaling can be so effective because it uses both our left and right sides of the brain together to combine our logic and emotions. When we write and draw about our experiences, we make implicit memories explicit so we can make sense of our experiences, deal with them intentionally, and feel additional control over our lives.<\/p>\n

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3) Dim the lights and stay away from electronic devices<\/strong><\/p>\n

Dimming the lights before bedtime helps to prepare our brains for sleep.\u00a0 Room light and the artificial light emanating from electronic devices lower our melatonin levels and stimulate our brains, tricking our bodies into believing that we are not tired.\u00a0 Give your brain and your body a break by making a plan that eliminates television, computer, and other screen time at least 60 minutes before bedtime.<\/p>\n

4)Play a Short Bedtime Game\u00a0<\/strong><\/p>\n

There are lots of short, quiet games that help us clear our minds as we lie in bed, getting ready for sleep.\u00a0 One favorite we have played since our kids were little is \u201cTwo Truths and a Fake.\u201d\u00a0 We each take turns saying three things we did that day, only two of which were real.\u00a0 The rest of the family votes on which of the items was invented.\u00a0 This is an amusing game that encourages everyone in the family to share their experiences from the day, but it also serves the important purpose of encouraging our kids to think intentionally about their day, to process those events, and to help relax their brains for sleep.<\/p>\n

5)Listen to a Good-Night Talk or Make Your Own<\/strong><\/p>\n

Mindfulness exercises, which focus on the present moment, teach lifelong relaxation skills and promote better sleep, including for children. A short, guided talk before bedtime that focuses on relaxation and deep breathing can help children fall asleep more easily and enjoy a better night\u2019s rest.\u00a0 \u201cGood Night, Dear Brain (yawn), Good Night,\u201d is a first-of-its kind, three-minute audio talk, narrated by Jennifer Garner, that was specifically developed to help kids relax for sleep. Once children understand the concept, they can write their own chat and play it at bedtime. Our daughter recorded a two-minute talk to herself on my phone when she was five, about a scary ride she went on that gave her nightmares.\u00a0 She played this talk for herself every night for about six months, which eased her fears before bedtime. Taking time to focus on relaxation and breathing before bedtime produces miraculous results for children, and adults too.<\/p>\n

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6)Change Scary Thoughts Into Silly Thoughts<\/strong><\/p>\n

It is important that we learn at a young age that we are the \u201cBoss of our Brain.\u201d\u00a0 Thinking productively and positively takes practice, but it is an invaluable skill to learn. One helpful exercise when kids are scared to go to bed or wake up fearful during the night is to teach them to take control of their imaginations by changing their scary thoughts into silly thoughts: Imagine that scary dragon with polka dots and sunglasses, or the monster on a floatie in a pool drinking from a swirly straw.\u00a0 The possibilities are endless!<\/p>\n

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7)Remember to Hug a Favorite Stuffed Animal<\/strong><\/p>\n

So simple but scientifically supported, when saying goodnight to a parent, substituting a stuffed animal to fall asleep really helps.\u00a0 A study of children who were scared at bedtime revealed that receiving a stuffed animal significantly reduced nighttime fears when compared to the group without a stuffed animal.<\/p>\n

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8)Follow the SAME PLAN with the SAME BEDTIME each night<\/strong><\/p>\n

Children thrive with a routine and a consistent bedtime. New research suggests that the consistency of childrens\u2019 bedtimes, and not just the number of hours of sleep, is critical for developing brains.\u00a0 In a recent study, children with non-regular bedtimes had more behavioral problems.\u00a0 For children who changed from non-regular to regular bedtimes, behavior significantly improved.<\/p>\n

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A well-rested household is truly one of the best gifts you can give your family this holiday season. It starts with a consistent routine, developed with significant input from your kids, making bedtime a time to be cherished rather than feared, for both children and adults.\u00a0 You may just be surprised when you hear your child exclaiming one night: \u201cMommy, it\u2019s time for bedtime!\u201d<\/p>\n

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Katherine Eskovitz is the author of\u00a0<\/em>When It\u2019s Time for Bed, I Have a Plan\u00a0and\u00a0Founder & CEO, little BLUEPRINT (www.littleblueprint.com<\/a>).<\/em><\/p>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

  “Just one more story, puleeease?” \u201cI\u2019m thirsty\u201d \u201cFive more minutes!\u201d   Bedtime is my most cherished and trying time of day. I love cuddling in a chair with my kids and reading that extra chapter.\u00a0 But the bedtime period is tough, not just because I\u2019m exhausted, but because I know that creeping bedtimes directly…<\/p>\n","protected":false},"author":1,"featured_media":174,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[7],"tags":[],"yoast_head":"\nKids In The House: Make a Bedtime Plan - 8 Tips To Get Your Children To Bed With Brain Science - Little BLUEPRINT<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/littleblueprint.com\/make-a-bedtime-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kids In The House: Make a Bedtime Plan - 8 Tips To Get Your Children To Bed With Brain Science - Little BLUEPRINT\" \/>\n<meta property=\"og:description\" content=\"  “Just one more story, puleeease?” \u201cI\u2019m thirsty\u201d \u201cFive more minutes!\u201d   Bedtime is my most cherished and trying time of day. 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