BEDTIME DELIGHTS
The Parent Fairy


Non Sleeping Kids: Ways to Keep them Healthy

Probably the most discussed area of child care is sleep or rather lack of it. The quality and quantity of an infant's sleep affects the well-being of everyone in the household — it's the difference between being cheerful, alert parents and members of the walking dead.

No matter what age your children are quality and quantity sleep is important for their growth, healing, immunity and daily regeneration. “Sleep should always be taken seriously”, says Nutritionist Alia Almoayed.

What Happens?
  • Kids can become hyper, moody, and even aggressive. Not to mention the good ole temper tantrums.
  • Kids who do not get enough sleep are more likely to be overweight, which can turn to obesity between the third and sixth grade. When excessive TV time is added to the sleep deprivation, 3-year-old toddlers have a 16% chance of being overweight. Overweight children face the same health issues as their older siblings and their parents. Regardless of age, excess weight gain raises the risk for obesity, asthma, hypertension, hyperlipidemia, and type 2 diabetes
  • Lack of sleep affects concentration and how children interact with peers and teachers
  • Older children are more likely to drop out of school if they had a poor early transition to formal education

A study examined almost 4,500 children, whose sleep behavior was recorded at age four to five and again at six to seven. It was found that about one-third of children reported poor sleep habits. The problems included children who were unhappy to sleep alone, reluctant to go to bed, restless sleepers and waking up during the night. It’s interesting to note that the study began with toddlers aged 4 and by the time they were six their sleep problems have escalated into those of an older child. This is just one of the reasons that getting good sleep habits formed from an early age is imperative. You might also take note that thinking your children will grow out of the non sleep stage may not be the case, even if they did, they are still losing precious sleep during the early stages of growth.
  • Toddlers who lack proper sleep are also less active then they should be for their age. They are less interested in structured activity like sports, swimming, ice skating, etc.
  • They will also lack attention span in school and activities, which can lessen their success, too much of this and they soon begin to lose their self-esteem when they notice they are not able to keep up with the rest of the class.
    They have a preference for sitting and watching TV or sitting and coloring, and often like to eat during this time
  • Just like an adult, a child’s immunity levels go down tremendously when they lack proper sleep, making them more susceptible to illness and disease.

How Much Sleep?

As you know children vary from one another. This is a generalization of hours per age.
  • Two Year Olds 12 hours
  • Three to Five year olds 11 hours
  • Six to Twelve year olds 9-10 Hours

Possible causes for Disrupted Sleep

It is important to illuminate any causes that could be hindering your child in getting quality sleep. Make sure none of the below are interfering with your child’s sleep. It is best to ensure this before you start a sleep routine.
  • Poor diet
  • Illness or side-effects of medication
  • Room temperature, lighting or noise
  • Bad Dreams
  • Bad habits (such as sleeping in parents’ bed or waking up for food or drink)
  • Bathroom visits
  • Stress, anxiety or emotional problems
  • Blood sugar imbalance

Now that you know the health hazards attached to a child not getting the required sleep. What can be done about it?

A Solution

First off look closely at the list above and ensure they are not part of the problem. The absolute best way to ensure the above health hazards do not affect your child is to ensure they learn how to go to bed without a fuss and how to sleep independently. The sooner you start the better, but even a pre-schooler or older child will benefit hugely, and so will mom and dad.
  • Consider shortening your child’s nap
  • Child should get at least 30 minutes of exercise a day
  • Avoid television, scary stories or other stimuli that can get kids over excited just before bedtime
  • Do not put a TV or game console in child’s bedroom
  • Avoid taking your child to your bed to sleep
  • Use a very small night light. Too much light disturbs the circadian rhythm. A small light is needed for when they get up to use the bathroom at night – it should not be too bright
  • Keep their bedroom at a comfortable temperature. Generally 23-24 degrees Celsius
  • Let your child wake up to natural light from the window. Natural light stabilizes sleep rhythms and will put him in a better mood when he wakes up
  • One of the best methods is to put your child on a sleep routine, and yes, like everything else it takes time and must be done consistently to have an effect, and hold its value for time to come. This is why I have given you information to help in speeding up the process of your endeavor. With so much information out there on this topic you may find yourself choosing the technique or solution by trial and error lengthening the process and adding more sleepless nights and unhealthy parent and child in the process

Each child is different and each child needs to be handled differently during this stage so the number one thing to look for is a technique that offers multiple solutions to the same problem and informs of what NOT to do. Baby Sleep independently

Keep them Healthy in the Process

What a child eats or does not eat effects the quality and quantity of his sleep. Sleep promoting foods are also required in your child’s diet to ensure his nutrition is kept up to par Try these sleep promoting foods, nutrients and dietary adjustments.
  • A balanced dinner of whole grains as well as protein (brown rice, beans, chicken, fish)
  • Sleep inducing foods (onions, lettuce, turkey, complex carbohydrates, and essential fats)
  • Foods rich in B vitamins (broccoli, brown rice, green veggies) B vitamins help with anxiety and stress therefore improving sleep
  • Avoid drinks containing caffeine. Even a small amount can disrupt sleep. Remember my first newsletter about caffeine and how long it stays in the body?
  • Do away with sugary snacks before bedtime (at least 3 hours before and even then, let him get some exercise after the sugary item is consumed). Sugary items disrupt blood sugar levels and can cause children to wake up at night and not be able to fall asleep again
  • Avoid any foods your child might be sensitive to
  • Ensure your child is well hydrated during the day. Thirst can wake up a child up at night. However, do not give too many drinks before bed time, unless your child is very thirsty. If he is hydrated well during the day he shouldn’t be thirsty just before bed time
  • Avoid foods with preservatives, colorings or other additives. These foods affect the nervous system and induce insomnia and can take a few days to wear off.
  • At least 30 minutes of exercise a day

Do your best to implement the above nutrients into your child’s diet and don’t forget yourself! Ensure your child’s diet is up to par on a regular basis for his health and also to promote good eating habits as he grows older and into adulthood.


Activity Idea

When time is not on your side or funds are low, try taking a brisk walk with your toddler, at a pace he can keep up but more upbeat than just a stroll. If you have an IPod let him use it. Take a lil' basket and pick flowers or things he likes. Or, take a camera and let him take pictures.



A Healthy Snack for Kids
My Top Selling Recipe

Here is my top selling recipe for healthy snack for kids –they love em! And, guess what? It is so easy to make!

TIP: Don’t tell them what’s in them and be sure to let them cool COMPLETELY so they don’t taste the veg.

Nutritional Value: Eggs and nuts make this delicious snack full of protein. Cocoa powder is a good source of flavanoids. Spinach is rich in folic acid, iron and regulates blood sugar and keeps the heart healthy due to high potassium and magnesium. Carrots are great for the skin and eyes and loaded with beta carotene, plus keep the pipes clean with insoluble fiber.


BRING IT ON BROWNIES

6oz plain dark chocolate
6 oz Butter (trans fat free would be best)
3 Large eggs
9oz Caster sugar
1 tsp Vanilla extract
4oz Plain flour
5 ½ oz Chopped hazelnuts
½ cup Spinach (pureed) see instructions
½ cup Carrot (pureed) see instructions

To Puree
Wash and steam spinach (only steam for 10-15 mins.) then puree in blender. Do the same with the carrots

Preheat oven to 180°C/350°F and line a square cake tin with parchment baking paper.
Melt chocolate and butter in a bowl on a pot with boiling water (bowl should not touch water in pot).
In another bowl beat eggs, sugar and vanilla.
Beat in melted chocolate and butter, spinach, and carrot.
Mix in the flour and hazelnuts and transfer to the cake tin.
Bake for 20 minutes.
Remove from oven and let stand for 15 minutes.
Cut into small squares


I hope everyone reading this has their child on a sleep routine. THE EARLIER YOU START THE EASIER IT WILL BE and by the toddler stages you and your child will be getting consistent sleep and staying healthy, you will have some free time in the evenings to relax and your other children wont be disturbed at night by a screaming toddler. If you already have a toddler and have not started him on a sleep routine, then your first step needs to be to put into place a sleep routine.

Remember to asses your child, and then choose the routine that best suits him. Not all routines work for all children. Children are all different so an approach that works for your friends child may not work for yours. Be sure to find one with multiple approaches to ensure success without having to change the routine over and over.

This is your "Free Extra" to say thanks for signing up for my free newsletter. Tomorrow we will embark on ways to help mom and dad get through stages of exhaustion. Stay tuned tomorrow for "Joie de Vivre" - For parents fighting bedtime battles."

Until then, happy parenting!


The Parent Fairy