Category: Parenting

9 Tips to Help Get Your Kids to Sleep

How to Help Get Your Kids to Sleep

Sleep is an important part of your child’s daily routine. To function well during the day, they need to get enough sleep. And most kids aren’t getting enough rest. Poor or inadequate sleep can cause problems in many areas of life. Difficulties with behavior and learning are often related to lack of sleep.

Kids who get enough sleep don’t tend to be moody, tired during the day, and have trouble staying focused in school or their jobs. They also may be irritable or quick to lose their tempers; some even become hyperactive or aggressive.

According to the National Sleep Foundation, children aged 3 to 5 need 10 to 13 hours, while kids aged 6 to 13 need at least 9 to 11 hours of sleep a night. Teenagers need at least 8 to 10 hours.  But the average American child gets less than eight hours of shut-eye each night.

The good news is that there are lots of ways you can help your child get more rest every night. Even young children can learn to say goodnight, quiet down, and fall asleep on their own.

Here are 9 tips that may help your child sleep better at night:

1. Establish a bedtime routine that works for your child’s schedule

While it’s fine to keep them busy, try not to push your kids too hard during that last half-hour before bedtime. Stop before they become overtired; that means they probably need more rest.   If they can brush their teeth and change into pajamas without too much grumbling, you’re right on schedule. But if arguing, complaints, or temper tantrums ensue, you’ll want to hold off until tomorrow morning. Whatever activity is part of their pre-bedtime routine needs to be relaxing and calm for a better night’s sleep.

The right time to go to sleep is when your child feels tired but not overtired. It can take anywhere from 30 minutes to an hour after lights out for kids’ brains and bodies to get the cue it’s time to shut down for the night. If you make them fall asleep too early in anticipation of their required wake-up time, they’ll just wake up earlier in the morning than necessary. This will also interrupt their normal sleeping pattern. So set an appropriate bedtime that allows them to be alert and awake during daylight hours, then let them fall into a deep sleep at night when darkness takes over every evening.

Keep consistent bedtimes and wake times. Establishing and sticking to a sleep schedule is important for healthy sleep habits. Kids need about 10 hours of sleep each day, and if they don’t get those 10 hours at roughly the same time every night and day, they can develop irregular sleeping patterns that make it hard to fall asleep and stay asleep if your child misses their usual bedtime on weekends. It can throw off their internal clock and cause trouble falling asleep on Sunday night —and back into the early morning routine come Monday morning.

2. Make their bedroom sleep-friendly

Create a space in their bedroom where they feel both cozy and safe to encourage sleeping. It should be dark, cool, and quiet in there with no distractions.  Avoid bright lights, TV, or video games in the room, which can interfere with falling asleep. Dim the lights for between 30 minutes and an hour before your child goes to bed; this will help them relax and fall asleep better. A warm bath or shower followed by a story also helps kids wind down to get some sleep.

3. Keep it cool

A cooler room temperature is recommended; a slightly chilly 68 degrees Fahrenheit (20 degrees Celsius) is perfect for making your child sleepy. You could try using a fan to circulate air around the room, too, which may bring some needed relief from heat if you’re located in a warmer environment. Avoid hot temperatures as it makes it harder for children to fall asleep due to increased energy produced by their growing bodies, which conflict with circadian rhythms that make them feel tired during nighttime hours. That said, keeping your kid warm will help them stay cozy and content. So it’s important to use a comfy blanket that they can snuggle up in when trying to sleep at night.

4. During the day, get as much natural light as possible

 Encourage your youngster to get as much natural light as possible during the day, particularly in the morning. The hormone melatonin is suppressed by bright light. This helps your kid stay awake and alert during the day while inducing drowsiness before bedtime.

5. Let kids unwind with books

Reading is an excellent way to relax at night. But you don’t have to let reading be the only activity your child does before bedtime; other quiet activities are also fine. Avoid stimulating activities or exercises associated with playing video games or watching television. Also, avoid looking at any screens up to an hour before bedtime because of the associated blue light that can interfere with melatonin production, which tells our brains it’s time for sleep.

6. Limit liquids, and watch out for medication and alcohol

Your kid should limit their liquid intake in the evening hours, not only just before bedtime but during dinner as well. Drinking too much fluid makes kids wake up frequently during the night, increasing their chances of dehydration which will steal precious sleep from them.

Avoid caffeine at night. While some parents believe that coffee and tea can perk kids up, it’s one of the worst things you can give your child before bedtime because caffeine is a stimulant, and too much caffeine before bed can make it hard for them to fall asleep.

Remember that even over-the-counter and prescription medications, including some herbal remedies, can cause sleep disruptions. Alcohol is a depressant that will put your child to sleep, but it reduces their quality of rest and decreases the depth of their REM (Rapid Eye Movement) cycles.  Just like adults, children can also experience the effects of too much alcohol before bedtime, including dehydration and hangover symptoms such as headache or nausea coming morning.

7. Make sure your kids are getting enough exercise

Of course, not right before bedtime or soon before they go to bed because you don’t want them to be too energized. But regular physical activity helps them get the necessary amount of sleep each night by helping tire their bodies out earlier in the day.   Just make sure it’s an appropriate level of exertion for your child’s age, though. If it feels like hard work, you should scale back until they become more conditioned to physical activity over time.

8. Avoid big meals

Kids should not have a big meal either right before bedtime or within 3 hours of going to sleep because it can make them uncomfortable and interfere with their ability to get quality rest. Eating too close to bedtime causes heartburn, acid reflux, and discomfort, which can disturb your child’s natural sleeping patterns.

9. Help kids relax at night

When your kids start to feel drowsy, then take that as your cue that they’re ready for lights out. You don’t want to let them fall asleep while engaged in an activity like watching television or playing on their devices, though; this will only make it harder for them the next day when you try to extricate them from these tech-induced comas.

There are so many ways you can comfort your little one without resorting to screens just before bedtime.  From massage to reading books together, doing calming activities together will let your child know that it’s almost time for sleep—and help them relax into slumber once that familiar head hits the pillow.


Sleeping well is a challenge for us all, but it’s something that we need to do to keep our bodies healthy and functioning properly. Kids face special challenges when it comes to getting the essential 8 hours of sleep each night because they’re still growing and developing during their most restful periods. So if you can encourage your children to follow some or all of these helpful tips, they will be able to get the sleep they need at night, so they have more energy during the day to learn new things and be active with friends.

If you find yourself still having trouble getting your little one to hit the hay on time, consider making an appointment with your family doctor, who can help determine if there’s an underlying medical condition or sleeping disorder causing all the late nights. While most kids will fall asleep as they get older, it’s important to be aware of learning disabilities and attention deficit disorders that might cause them to have trouble with early bedtimes or staying in bed.

Author Bio

Jennifer is the Sleeping products expert and merchandise testers. She features a vast selection of experiences to effort from when creating the standard information our visitors come to seek out. She handles the daily operations of the site, and you’ll also see her in plenty of reviews, from mattresses to travel pillow and bed pillow reviews. She’s adamant about sleep health and knows just how important it’s to our well-being. Jenifer reports, writes, and edits sleep health and sleep industry news on  Sleeping Park. She will be found reading or traveling when she gets leisure time.

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8 Ways to Support Your Kids in School

When you become a parent, you also become your child’s first teacher. The examples you set and the lessons you teach them are the foundation for their entire lives, even within formal education. With this thought in mind, it bears stating that being present in their lives and their educations is one of the most important aspects of their lives you can be involved in.

Sometimes it can be difficult, juggling it all and trying to maintain a presence for them. Many students do well on their own. Other students are underserved and need all the support they can get.  Still, it is possible make a big difference in a child’s school life by focusing on a few key areas.

1. Be Involved With School Staff and Teachers

Meeting your child’s teachers and getting to know who’s who among the staff at the beginning of the school year can help establish a partnership that serves to benefit your child’s education. The teacher may have many students to contend with, but you can help ease the load and lessen their stress if you show you want to be involved. Your children will see your involvement and feel emotionally supported as well.

2. Keep Track of How Your Child is Doing

Doing this in order to punish them for bad grades will only stress both of you out, but ensuring you keep up with their needs is a significant way you can have an impact on their learning. Communicating with their teacher and seeing where their weaknesses and strengths are can allow you the headway to aid them before they get too far behind.

3. Help Them With Homework

Whether it’s math, social studies or book reports – most children dread homework. After a long day at school, most just want to be done and go play, but this isn’t always conducive to proper learning or information retention. If you can’t help them with their homework directly, make sure you give them a special, quiet place to work. Check in with them to make sure things are getting done, rewarding them if they finish.

If you might be worried that you can’t help them with homework because you don’t know the subject or language very well, finding someone who can help may be a wise decision.

4. Have a Positive, Praising Attitude

An overlooked aspect of children’s education is their mental health, and constant criticisms have been shown in studies to reduce both productivity and self-esteem. You are your child’s first source of validation, and as such, you need to be their biggest fan. Without sacrificing their learning potential, it’s important to support their strengths and praise them where they deserve it, while not letting them lag behind with their weaknesses.

By showing genuine interest in your children’s education and giving them positive, constructive feedback, you can feel their enthusiasm to learn.

5. Don’t Underestimate Organization

Having a routine, a schedule or an organized way of handling your child’s curriculum can reduce stress not only for you but for your children as well. There are ways to organize at home for your children, such as designated areas for their home studies, whether it’s for homework or distant learning. Another way is through an online school agenda, which stores everything you need within the cloud and reduces the likelihood that anything gets lost or forgotten.

6. Monitor Screen Time

Ensure your children aren’t spending an excessive amount of time playing video games or mindlessly watching the internet or TV programs. Practical media usage is important, as is recreational. Finding a balance between screen time and keeping your children focused and productive with their homework is vital.  Ensure they have ample time to read or play away from a computer screen and look for ways to improve your child’s learning skills outside school.

7. Encourage Independence

Micromanaging every aspect of your child’s education is something you want to avoid, both for your time management and your child’s stress levels. Be involved, but not overt. Help them develop their own routines and rules and show them how to follow through. Taking responsibility is an important life skill to learn, and doing so early can set good foundations.

8. Talk With Your Child

Talking and listening are important in equal measure; validating your child’s feelings can help them feel seen and heard by you, their first teacher. Never underestimate the value of being an open-source of communication and a safe place for your children.


Becoming involved with your school and getting to know your child’s teacher will also make your aware of the needs of school. You may have time to volunteer or assist by providing free school supplies or supporting your child’s academic life through school fundraisers.  As a parent, you want nothing more than the happiness and success of your children, hopefully, this article has helped aim you in the right direction.

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6 Youth Sports Activities to Get Your Kids Active

Youth Sports Activities

Children today are more likely than ever before to become obese. Dealing with the negative effects of this at such a young age can affect them for their entire life. Since childhood obesity is a widespread issue, many parents want to enroll their children in sports activities to stay active while having fun and making friends.

Here’s a list of six youth sports activities that will get your children moving and keep them active.

Flag Football

Flag football is one of the best youth sports because it’s non-contact. It means that no players on the other team can hit your child or cause them physical harm. This makes it a great option for kids who are just learning how to play sports and offers an opportunity to get more comfortable being active in front of others.

Running flag football plays can even teach your kids how to be a part of a team and develop some communication skills. It becomes the perfect game for children who aren’t interested in playing on conventional teams. Flag football offers similar benefits to traditional tackle football.

The benefits of team sports include learning how to work together with others and can contribute to a child’s mental health and overall wellbeing.


Soccer is a great sport to introduce to young children because it combines teamwork with physical activity. It also teaches important skills like balance, coordination, endurance, and agility.  Some studies have shown that soccer encourages higher fitness levels than other childhood sports such as basketball or baseball.

As a bonus, research has found that playing soccer can improve academic performance in math and science among high school students who participate in the sport during their childhood years.

Track & Field/ Cross Country Running

Running is one of the most popular sports in the world and for a good reason. Running provides great cardiovascular conditioning while also strengthening your leg muscles. It helps with speed, endurance, coordination, balance, and weight loss.

Track & Field also has social benefits, like building bonds with teammates or classmates through training sessions. You can start running at any age, but it is recommendable that children begin by walking, then progress to jogging before finally running.


Swimming is great for general health and fitness. It is because it works out every muscle in the body while providing excellent cardiovascular conditioning.  It improves your child’s endurance without putting too much stress on their joints or bones. This makes swimming a good option for younger children who are still growing.

The best part about swimming is you can start at any age. But it is recommendable that you learn the basic moves like how to float before continuing to more advanced techniques like diving or crawling underwater.

Martial Arts

Martial arts are one of the best ways to turn your child’s interest in martial arts films, comic books, and video games into something they can participate in. Martial arts teach kids discipline without sacrificing too much fun.

The study has shown that learning how to fight better reduces bullying. It also teaches important social skills such as respect, concentration, and time management. Having classes or clubs for them will also give them some more friends who share similar interests.

Tae Kwon Do is probably the best martial art for children. This is because it focuses on a light-hearted atmosphere without heavy contact like boxing would require. It allows kids and adults to come together on an equal playing field while improving their focus, concentration, and coordination.


All children enjoy dancing, but dance can also be a great way to get more active. There are many types of dances from various cultures that will provide your child with various health benefits. The benefits include muscle toning, weight loss, coordination, and endurance.

Kids who take up dance usually find it easier to make friends. The classes often become social events where kids learn how to work together as a team.

Since dance is both fun and good exercise, it’s no wonder why so many kids today prefer to take up this activity rather than less healthy pursuits that benefit their overall well-being or education.

Closing Remarks

These six sports activities will not only keep your kids active, but they’ll also have so much fun while exercising with others, thus improving their social lives.  Exercise is also beneficial for any child to help boost their mood and maintain positive attitude.  These types of youth sports are healthy for children because they teach them discipline while strengthening their bonding.

Additional Reads:

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What is Lawnmower Parenting and Why is it so Detrimental to Your Children?

Why Lawnmower Parentingis is Detrimental to Your Children

Lawnmower parenting has been around for years but it picked up steam after an anonymous article was posted on a popular website for teachers. Since this trend is buzzing, it is something that needs to be talked about. It’s a parenting style that has made us appreciate helicopter parents and tiger moms even more.

Lawnmower parents are the overprotective parents who cannot stand to see their children struggle. Their intentions may be good but the consequences of such parenting are devastating. Before you follow this trend, you must understand that you are only setting up your kids for a lifetime of failures.

Some of us are already guilty of being lawnmowers. Just evaluate how you are raising your child whether it’s a toddler, preschooler, teen, or tween. You could be making your toddler wear a space suit whenever leaving home so they don’t catch germs, making your teen’s friends pass through a rigorous screening process to approve, or constantly checking their bedroom during the night to make sure they are sleeping. These are certainly signs that you love your child unconditionally but you could be preventing them from growing into independent and emotionally healthy adults.

Lawnmower parents are willing to intervene and mow down any obstacle that stands in the way of their child. This style of parenting, just like helicopter parenting, focuses on short-term goals. Such parents think “If I could make this thing easier for my child, why wouldn’t I do it?” When you are constantly removing obstacles from the life of your child, you are taking away their opportunities to learn problem-solving techniques and other skills.

Lawn-mowing parenting is not healthy for your children!

I would like to shed some light on ways lawnmower parenting hamper your children’s success:

  • They won’t learn how to deal with life

The sting of rejection and the pain of failure could disappoint your child but it doesn’t mean you go above and beyond to solve every problem. If you do that, you are keeping them from developing emotional skills. They won’t be prepared for life after high school. They won’t be able to deal with conflict, loneliness, boredom, and anxiety on their own because they never got to experience these emotions before.

Early life stress actually expands the regions of the brain that help control resiliency. For example, if you console your child for receiving bad grades on paper, you are not benefiting them. You should instead be teaching a lesson that helps in character building and prepares them for the future.

  • Their problem-solving skills will be zero

When you remove the problem before even your child knows it existed, how will they develop problem-solving skills? Scheduling meetings or calling your kid to ensure they wake up on time, etc. could make parents act more like personal concierges rather than authority figures. Imagine your child is in college and he doesn’t know how to get help. They must have the skills to figure out things without the help of parents. If your children don’t struggle, they will never learn and their character will never build.

  • You are shattering their confidence

Removing obstacles from the life of your child means you are making them learn they can’t handle anything on their own. Your child will hence grow up with self-doubt and anxiety.  Their insecurities will make them feel they are incompetent.

  • You are fostering poor mental health

Your parenting style doesn’t allow your kids to gain coping skills. It is understandable that you want them to be happy but ironically, you are sabotaging their long-term well-being. You can’t take full responsibility for your child’s emotions by regulating how they feel.

The American Psychological Association Commission conducted a study on stress in America. Results revealed that the younger generation is more stressed out than the older generation. Millennials and Generation X reported a higher level of stress than the baby boomers. The study also revealed that when parents control the social sphere of their child, they hinder them from growing and developing essential social skills that help them during their adulthood.  Sheltered children miss out on so many learning opportunities. Lawnmower parenting actually makes your child maladapted to the real world, which can take a toll on their mental health.

Signs you are a lawnmower parent

If you are a lawnmower parent, you are simply removing your child’s discomfort in the short run rather than focusing on their needs in the long run. You must evaluate your parenting style if you want your child to grow into a healthy, confident, and adaptive adult. These are the signs that indicate you are a lawnmower parent:

  • You do their laundry, clean their room, and even their dinner plates. In short, you are doing all their chores for them.
  • Whenever your child comes home with a bad grade, you blame their teacher. You are even ready to talk to their teacher to cut them some slack or give extra time to complete a homework assignment.
  • You don’t hesitate in stopping by their school to give them their forgotten belongings even though you are running late from work.
  • You step into any situation that would make them uncomfortable. You are the one handling their business instead of letting them tackle the situation.
  • You intervene in the sibling fights and even friend fights. Rather than letting your child figure out a way to solve the conflict, you remove the catalyst for them.
  • You help them with their homework. Instead of letting them do the research, you come to their rescue every time.

You may not be doing all the above, it could even be one; but if you are handling a few or too many aspects of your child’s life, you must stop!

If lawnmower parenting is so bad, then using parental controls should be bad, too?

Since lawnmower parenting means you are being over-protective, some parents are arguing that using smartphone monitoring apps could mean the same. Well, not really. Whether it is built-in parental controls in apps that our kids use on a daily basis (like YouTube, Netflix etc.) or parenting apps, they are meant to protect our kids from harmful exposure. If you are putting screen-time limits on your child’s tablet or smartphone by using parental control device locking features, you are not keeping them from developing skills.

In fact, you are disciplining them and teaching them how to use technology in a healthy way. Likewise, with the location tracking feature and geo-fencing, you are making sure you know where your kid is without having to inquire about it. Since social media is full of vices such as cyberbullying, body shaming, online predators, catfishing, etc., to keep a check on your children’s mental health, parents have no choice but to monitor their conversations from time to time.

Supervising their digital lives isn’t a bad thing if you are teaching how to protect themselves from the lurking online dangers via monitoring app for parents or any other similar app like Qustodio. In fact, when you don’t set these boundaries, you are exposing your children to dangers that could leave a mark on their lives for a long time. With that being said, lawnmower parenting and using parental controls are not the same things.

How to tell the difference between helping and mowing things for your children?

I know, I know, you must be wondering how you can be sure you are actually helping your child and not being a lawnmower parent. No parent wants to see their child fail. They simply want to set their children up for success. Whenever you are stuck between helping and mowing, monitoring your child or trusting them, consider your child’s future. That will make it easier for you to decide. Back away and let your child gain experience by dealing with adverse situations. That, in fact, is the most loving thing you could do for them.

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