Sleep Influences Behavior

When parents report their child is a raging dragon, I wonder about basics such as sleep and diet first. These can influence a child’s behavior as well as our own. My worst days as a caretaker usually involved a lack of sleep or nutrients from not finding time to care for myself. According to Matthew Walker, a professor of neuroscience and psychology who is passionate about sleep, sleep quality affects memory and learning as well.

Experts advise setting up a “sleep cocoon” in your child’s room. The room should be dark. Sleep is supported by comfortable blankets and pajamas. Lower temperatures also aid sleep.

As evening approaches, tuck your house in first. Lower shades and dim the lighting in every room your child will be in, including the bathroom. Keep things calm and peaceful. These preparatory steps increase the hormone melatonin which promotes sleep.

Bedtime routines repeated each night are also important. As you do these same activities you cue your child’s physiology for sleep.

• Create a relaxing routine like reading and/or cuddling to calm the nervous system.
• Keep bedtime the same each night.
• Baths are soothing and lower body temperature which makes you sleepier.
• Only quiet activities before bed. High activity before bed will activate a child.
• Overly exciting or violent material in videos and movies intrude on sleep.
• Technology at bedtime brings light and excitement or social problems. These work against sleep. Gadgets that make beeps and dings also interfere with sleep cycles.
• No caffeine after lunch. Chocolate contains caffeine.
• No snacks or low carb snacks in small amounts
• Limit fluids

Helping your family sleep will help with mood, memory and learning and help you avoid (or be) the raging dragon. Sleep Well!