I know I feel out-of-sorts when I haven’t had a good night’s sleep. And I had heard (thought it was a rumor) that lack of sleep could cause weight gain.
Tonight, one of our local TV stations ran a special report on kids who get too little sleep being at risk for obesity and diabetes.
So I did a little research and found that studies have shown that “insufficient nighttime sleep among infants and preschool-aged children appears to be a lasting risk factor for subsequent obesity.” (WebMD Health News) http://children.webmd.com/news/20100907/sleep-linked-to-childhood-obesity
I’m always blaming fast food, super-sized meals and lack of exercise on the increase our country is seeing in childhood obesity and juvenile diabetes. But, now it seems that we can add another villain to the mix.
And that is one more reason to set up those bedtime routines for your children…and STICK to them. One of the pediatricians on the TV report had several suggestions:
- Bedtime should be the SAME time EVERY night for your child.
- Wind down 30 to 60 minutes before bedtime.
- Children should be getting 9 to 10 hours of sleep every night.
- If you are missing an hour or two of sleep for the week, you can catch up on some sleep on the weekends.
You can refer back to yesterday’s post about bedtime routines for more tips. https://viviankirkfield.wordpress.com/2011/01/24/bedtime-routines-rituals-and-can-i-have-one-more-glass-of-water-please/
In that post, I suggested you read CORNELIUS P. MUD, ARE YOU READY FOR BED? with your child and I provided a recipe for Overnight Cookies. Bedtime is a very special time for young children, but without routines and limits, many try to delay going to bed as much as possible. I promised to give you a simple craft project that may encourage good bedtime routines. With your help, your child can “set” his clock to the particular time when he will need to be ready for his bedtime story. Then he can check that time against the real clocks in the house and will know when he has to complete his toy cleanup in order to be ready for that special treat…the bedtime story.
NO TICK-TOCK CLOCK
You will need: A piece of cardboard (from a cereal box would be fine), metal paper fastener, construction paper, marker and scissors.
- Cut a large circle (the clock face) from the cardboard.
- Cut two “hands” (one longer and narrower than the other) from the construction paper.
- Attach the hands to the center of the clock with the paper fastener.
- Draw the numbers in the correct order on the clock face.
Parents…keep in mind that if you’ve been trying to lose a few pounds yourselves (as I have been), perhaps getting a good night’s sleep on a regular basis may do as much for you as cutting back on calories and exercising. In fact, if you treat all three elements…restful sleep, nutrition (not diet) and exercise with respect, you may be rewarded with better health than you ever had before. Believe me, I know how difficult it is to call it quits for the night…there always seems to be something else that MUST be done…laundry folded, dishes put away, lunches made for the next day, bills to pay and checkbook to balance…the list goes on and on. This is another reason that making lists of short and long-term goals as well as a daily to-do will help organize and prioritize what needs to be done.
P.S. This post somehow got put in drafts and didn’t get posted on Tuesday…sorry. 🙂
Stop by tomorrow for a look at a very special lady…my grandmother…she was a role model for Positive Parental Participation in an era before spending quality time with your children was a catch-phrase.