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Why It’s a Really Huge Problem If You Don’t Put Your Kids to Bed Earlier

Why It’s a Really Huge Problem If You Don’t Put Your Kids to Bed Earlier

One of the most difficult parts of parenthood can be getting your child to go to bed. The tantrums, pleading, and crying that kids can indulge in to be able to stay up a little later makes it a hard rule to enforce. However, if you are the kind of parent who is strict about making sure that your little bundle of joy goes to bed with the chickens, then take heart: research has shown that most kids do not go to bed at the proper time — and that this can lead to physical and mental/emotional health problems down the road. Writer Melinda Moyer, writing in Slate, discusses why sleep is so important to a child’s development.

The National Sleep Foundation Survey

The National Sleep Foundation is, as the name suggested, dedicated to the study of sleep — and to the health consequences of not getting enough of it. In a recent survey, the foundation discovered some disturbing news about the sleep habits of American children all over the country. What was found was that :

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  • 50 percent of preschoolers go to sleep after 9 p.m.
  • 64 percent of first through fifth grade children do not go to bed until after 9 p.m., either

This is considered by the foundation to be too late a time to go beddy-bye. And a variety of studies have found that getting enough sleep is an important part of raising healthy, happy children.

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What the Research Shows

So why is it so important to make sure that your child goes to bed early? A number of studies over the years have looked at different answers to this question and here’s what they found:

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  • The National Survey mentioned above found that factors like a child falling asleep on his/her own at an early time was associated with better quality of sleep; factors like a parent being present or a child drinking caffeinated beverages or having a television in their room was associated with poor sleep quality.
  • Children who have a later bedtime tend to wake up more during the night and are not able to sleep in late enough to make up for this sleep deficit; as a result, they are more likely to be sleep deprived.
  • Children who are sleep-deprived are more likely to be overweight or obese than children who get enough rest.
  • Teens who are getting enough sleep are less likely to have problems with depression and suicidal ideation.
  • School-aged children who had adequate rest as toddlers are less likely to have problems with attention span or aggressive behavior.

In short, sleep deprivation can bring a whole slew of physical and mental/emotional problems for children. That is why the Sleep Foundation recommends that a good sleep routine be as much a part of parenting as diet and exercise in order to promote a child’s health. But how does a parent go about achieving this?

Tips for Helping Your Kids to Sleep Well

If you understanding the importance of giving your child a good night’s sleep, but are not sure how to begin, here are some tips to get you started!

  • Make sure that you put your children to bed at the same time each night and get them up at the same time each morning. This will help their bodies to establish a sleep-wake routine.
  • Make sure that your child’s room is dark, quiet, and at a comfortable temperature to make it easier to fall and stay asleep.
  • Don’t offer your child any beverages or other foods with caffeine or sugar.
  • Do not let your child have a television or other devices in their room; too much screen time has been associated with poor sleep in many studies.
  • Train your child to be able to fall asleep on their own, instead of being depending upon you in order to fall asleep.
  • Establish a “quiet time” before bed that can involve reading, taking a warm bath, or other relaxing activity in order to wind down.

So the next time your toddler starts to howl about a 7 p.m. bedtime, grit your teeth and enforce the rules you have established for a consistent bedtime. They probably won’t thank you for that right away, but in the long run, it is one of the best things you can do as a parent for the long-term health and wellness of your child.

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Brian Wu

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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