Sunday, March 22, 2009

Family Wellness

Fall Asleep Soundly to Comforting Sounds

If you haven't already, establish a bedtime routine for the whole family. Allow plenty of time for stories, teeth brushing, changing and relaxing so that everyone is in bed at a decent time. Younger children will need earlier bedtimes than you and your older children.

According to the American Sleep Association, the sleep needs of toddlers, kids, and adults all differ greatly:
Toddlers & Preschoolers (ages 2-5): 10 to 12 hours each night, plus daily naps
Children (ages 7-12): 9 to 10.5 hours each night
Teenagers: 8 to 9.5 hours each night
Adults: 7 to 8.5 hours each night
Add some noise to help your whole family fall asleep soundly. Is it true that the bedroom should be as quiet as possible? Well, up to a point, yes. The darker and quieter the room is, the more deeply you'll sleep, even if you don't realize it. But, adding "white noise" into the background of your kids' bedrooms can actually help them slumber.

These steady, quiet sounds will block out other more disturbing noises that might keep your kids awake. Plus, once they fall asleep, they'll be less likely to wake up from other noises. Try keeping a fan blowing at night--a cool bedroom is more conducive to sleep anyway. Or, try playing relaxing music or natural sounds, especially something that can be set on a timer. You can buy CD's that play gentle rain, waterfalls, or wind noises--there are plenty of choices. Let each of your kids pick one that they enjoy

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