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9 Sleepover Tips Every Parent Should Know

9 Sleepover Tips Every Parent Should Know

Parents naturally want to protect their kids and keep them safe and out of trouble. Trusting your kid will be safe at school or with babysitters can be hard enough, but when it comes to sleepovers—even with family and close friends—it can be difficult to let go and trust your kid to someone else’s care.

However, almost every child is going to want to spend the night at their best friends’ homes, go to an overnight camp, or have friends over for the night at your home at some point.

Mentally preparing yourself for sleepovers can make them easier to accept and much less stressful for both parents and kids alike. Here are a few sleepover tips so that slumber parties won’t make you pull your hair out..

1. Make sure your child is ready

As the parent, you will be the best judge of whether or not your child is ready for sleepovers, and whether or not a particular sleepover is a wise idea. Some kids may be perfectly fine at seven or eight while others might not be ready until their teen years.

If they don’t sleep easily on their own, if they wet the bed, or if they still wake up and come to your bed for comfort they might not be ready quite yet. Basically, they should have good “sleep skills” before attending sleepovers: able to fall asleep themselves without your help or much fuss and be able to sleep through the night with few interruptions.

You can always try out a few “late-overs” first (letting your child stay late but picking them up to sleep at home), or a sleepover with grandma or cousins to see how they handle being without you.

Some parents or kids may never be comfortable with sleepovers for whatever reason and that is fine, too. It’s ultimately a decision for you as a parent and you have to trust your gut.

Knowing if your child is ready

    2. Chat with fellow parents

    One of the best ways to have an easier time with sleepovers is to coordinate the details with fellow parents and get to know them in advance.

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    Think about it like this: do you know them well enough to loan them your car for a night? If you would have objections about giving them your keys then sending your kid over may not be wise!

    If you are the host, reach out to the parents via phone or in person, make sure you have their current contact information handy, ask if there are any allergies to be aware of, or if there are any other things you need to know about their stay with you. Make it clear if you are planning activities like swimming that would require special clothes or gear so there’s no upsets.

    If you are sending your kid to a sleepover, check in with the other parent let them know the same thing. See what the evening will entail so you know what to pack. You might also want to ask who else will be in the house, their house rules and supervision plans, and other important questions.

    For kids with dietary restrictions, it’s always appreciated (and less stressful for you) if you send a ready-made meal and a few safe snacks along with your kiddo. Other parents may not be savvy with gluten-free/nut-free meals, despite their best intentions, and it’s often easiest just to avoid that stress for both parties.

    Get Chatty With Fellow Parents

      3. Explain sleepover etiquette and safety to your child

      Whether you’re hosting or sending, explain the rules and boundaries of sleepovers ahead of time to your child.

      Minding manners, being polite, and respecting rules and the homes of host parents are important points to cover. Kids can get mischievous in groups, so making it clear that they are still subject to normal rules and consequences can be a good idea.

      Safety is often the number-one concern for parents. When your child is going to someone else’s sleepover, make sure your kid has your phone number memorized and knows that they can call you at any time if they feel uncomfortable.

      Many parents also like to go over the basic aspects of physical safety with their kids. Parenthood.com has an excellent article on smart sleepovers, and safety expert Pattie Fitzgerald has a good short video and an article covering some of the concerns parents might have.

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      Explain Sleepover Etiquette & Safety to Your Child

        4. Simple is best

        When you are ready to plan a slumber party, remember that simple is always best—that goes for activities, food, or planning.

        You don’t need to have a three-ring circus in your living room to keep kids entertained. Often a few board games, a movie, crafts, or free play are more than enough. Don’t stress yourself out planning an action-packed night or a difficult outing.

        The same goes for food. You might be super proud of your cumin-scented pot roast and root vegetables that got 100 likes on Instagram, but the gaggle of grade-schoolers you’re serving may not appreciate it as much.

        So keep the food simple. Chicken strips or nuggets, veggies and dip, cut-up fruit, sandwiches, and pizza are just a few classic kid-friendly standbys that will make meal times smoother.

        If you have older kids over, you could also get them in on the fun by having them make their own pizzas, subs or tacos.

        Repeat This Mantra: Simple is Best

          5. Lay ground rules from the start

          One of the best ways to avoid arguments and problems during the night is to set firm but reasonable rules from the beginning. This might include where kids can play, indoor rules for your home, outside boundaries, soda limits, and internet/phone boundaries.

          Also, don’t forget to set a firm lights-out time to ensure everyone gets enough sleep. The last thing you’ll want to deal with are a bunch of cranky and tired kids the next morning. Plus, other parents will definitely thank you!

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          Keep in mind age-appropriate bedtimes for your group and plan accordingly. Remember, kids under 12 need at least 10 to 11 hours of sleep per night, and even teens need around nine hours.

          Lay Out Ground Rules from the Get Go

            6. Keep contact information in a central location

            Many savvy parents will already have contact info for the parents of their kids’ friends. But it can be extra helpful to print out all the names and numbers of parents whose kids will be at your sleepover ahead of time and keep it in an easy-to-find location like your purse or the fridge.

            This way if an issue or emergency pops up, you won’t have to search around for contacts or call dozens of numbers while dealing with a stressed or rowdy kid.

            Keep Contact Information in a Central Spot

              7. Pack the essentials, but get your kid’s input, too

              The core sleepover kit for younger kids includes a toothbrush and toothpaste, hairbrush, pajamas, and at least one other outfit. Check to see if they need to bring their own sleeping bag and/or pillow.

              If your child likes to sleep with a specific stuffed animal or blanket toss that in, too. Don’t forget to ask them if there’s a specific toy or other item they want to take with them (within reason) so there’s no regrets or tears later. Run through a quick inventory checklist before you leave the house just to double check.

              Pack The Essentials for Your Kid, but Get Their Input, too

                8. Supervise, but don’t tyrannize

                If you are the host parent, it’s obviously your responsibility to supervise the kids in your care and make sure they don’t get hurt or do anything too crazy.

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                But most kids, especially in the middle school years, will want to spend some time giggling and playing with their friends without mom and dad looming over or leading every single action.

                Definitely check in from time to time, lay clear ground rules and keep both ears and eyes open, but don’t stress yourself out about watching them every single minute.

                If your child is away, you can also request a call before bed so that you can check in and make sure everything is okay without being too “embarrassing.”

                Supervise, But Don't Monopolize

                  9. Expect the unexpected

                  Expect the unexpected is the perfect saying for dealing with sleepovers and kids. You can plan the perfect slumber party to the T, but the kids might be more interested in an activity you didn’t plan, one or two kids might get homesick, the pizza might show up wrong, and someone might scrape a knee.

                  Be flexible with your plans and be prepared for deviations. If you are sending your child to a sleepover, make sure your phone is charged and handy and that you aren’t too far away in case something pops up.

                  For hosts, in addition to keeping parents’ contacts handy, keep a backup kid-friendly movie and a few extra snacks around, have basic first aid stuff and emergency numbers on hand, and remember—simple is best!

                  Spongebob Slumber Party

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                    Last Updated on October 5, 2020

                    Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

                    Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

                    Intermittent fasting weight loss is a type of diet that’s rapidly growing in popularity and becoming the way to lose weight. Scientists and nutrition experts like it, too. New books and articles on the topic are being published daily. Intermittent fasting is also popular with followers of the Paleo diet since our ancestors appear to have eaten this way for thousands of years.

                    I’ve been following this type of diet myself for 2 years. Doing so helped me lose and keep off 70 pounds without ever having to count calories, limit carbohydrates, or eat 6 to 7 meals a day.

                    This article teaches you all about intermittent fasting weight loss and details why it is one of the best weight loss diet hacks around. Once you finish, you will be able to implement into your diet and experience the benefits it offers almost immediately.

                    What Is Intermittent Fasting?

                    As you may have figured from its name, intermittent fasting weight loss is a diet plan where you set fasting periods during the day. This is usually between 16-20 consecutive hours, but it can be as little as 12 hours or as much as 24 hours (or even 36 hours).

                    While fasting you can eat and drink low calorie or calorie-free foods. Think coffee, tea, water, and vegetables.

                    The more time you spend fasting every day, the better your results. You can do these fasts as often as you like. Again, the more often you do so, the better[1].

                    Getting Started With Intermittent Fasting

                    Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.

                    The longer you fast each day, the better. Don’t worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until it’s time to eat.

                    It’s best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. I’ll then have my first meal of the day and a snack or two a few hours later. Once 8 o’clock rolls around, it’s back to fasting.

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                    My experience with intermittent fasting is that it’s best to start with a 16 hour fast (i.e. 8PM one evening to 12PM the next day) for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.

                    You don’t have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.

                    Tips To Make Intermittent Fasting Easier

                    1. Drink Plenty of Water

                    Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.

                    2. Take in Caffeine in the Morning and Early Afternoon

                    The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since it’s good for curbing your appetite. Be careful not to overindulge as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.

                    3. Avoid Artificially Flavored Drinks

                    One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite[2] like a drink that contains sugar and cause you to overeat.

                    4. Don’t Gorge at Your First Meal

                    The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.

                    To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.

                    5. Minimize Processed Carbohydrates and Sugars

                    While intermittent fasting does make it possible to eat a little looser than normal, you should still eat as little bread, pasta, rice, etc. as possible.

                    Focus instead on eating protein from beef, fish, or pork, carbohydrates from vegetables, fruit, and sweet potatoes, and healthy fats from foods like almonds, avocados, fish, and olive oil.

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                    You can find some carb sources that will aid your weight loss journey here.

                    How Intermittent Fasting Helps You Lose Weight

                    Eating this way has many benefits with regard to weight loss. The first is that when you’re fasting, your body will be forced to use its stored body fat for energy. Burning calories this way, instead of from the food you’re eating throughout the day, will help you experience significant weight loss, but specifically lose weight from any excess body fat you’re carrying.

                    This means that you won’t just be thinner, but you will also look better and be much healthier than if you lose weight the old-fashioned way[3].

                    Intermittent fasting can help optimize the release of the key fat-burning hormones in your body. This is especially true for the two most important hormones: human growth hormone (HGH) and insulin.

                    Human growth hormone plays a key role in turning on your body’s fat-burning furnace so that it gets the calories you need to work and play from stored body fat. Studies show that fasting can significantly increase the production of HGH[4].

                    The influence intermittent fasting weight loss has on insulin is just as impressive and possibly more important. Keeping your insulin levels low and steady is key to losing excess fat and keeping it off.

                    Diets that are rich in processed carbohydrates (bread, pasta, rice) and simple sugars (candy, cookies, and soda) have the opposite effect. They cause your insulin levels to rapidly spike and then crash every time you eat one of these foods. The net result of this phenomenon is that your body will store more of what you eat as excess body fat instead of burning it off as energy.

                    Chronically elevating your insulin levels like this can also lead to the development of type II diabetes, obesity, and other chronic health problems. Intermittent fasting easily solves this problem.

                    One study found that men who participated in intermittent fasting had “dramatically lower insulin levels and significantly improved insulin sensitivity”[5].

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                    This happens because you’re not giving your body food, so it will not produce insulin, allowing insulin levels to balance out until you eat again. This helps your body stay in a calorie and fa-burning state. You’ll also find that it gives you more energy throughout the day.

                    Another great weight loss benefit of intermittent fasting is that hunger pangs and cravings that may normally plague you throughout the day will be reduced, if not altogether eliminated. This is probably due to its ability to balance your insulin and blood sugar levels and, in turn, help correct other hormonal imbalances.

                    Intermittent Fasting Weight Loss FAQs

                    Now that you know what intermittent fasting is and how to get started, it’s time to answer your other questions.

                    Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.

                    How Much Weight Will I Lose?

                    The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors. Fasting for 16-20 hours a day can help you safely lose 2-3 pounds of fat every week.

                    While losing this much weight every week is great, it’s how it makes it happen that’s really cool. Losing weight with intermittent fasting means that you will never have to count calories or plan and prepare several meals a day.

                    Can I Work out While Fasting?

                    Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.

                    The best workouts to do while fasting for weight loss are 3-4 intense strength training workouts weekly. This means anything from standard strength training to kettlebell or body weight workouts.

                    Focus on doing 3-4 total body exercises per workout with as little rest as possible between sets. Doing this will help you burn more calories during and after your workout. You’ll also build muscle, which will help you look and feel better as the weight comes off.

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                    Won’t I Lose Muscle When I Fast?

                    First of all, you aren’t fasting long enough for your body to start breaking down muscle for energy. You have, perhaps, hundreds of thousands of calories from your stored body fat to use before that will begin to happen. Studies actually show that even after fasting for 3 days, no muscle is lost.

                    Is Fasting Safe?

                    As long as you are healthy, not pregnant, and aren’t taking medications, fasting is safe. Like all diets, you should discuss it with your doctor before beginning an intermittent fasting style of dieting.

                    I also feel that it may not be smart to follow this type of diet when you’re especially stressed. Since this diet can be a little stress-inducing at first, doing so when your ability to be relatively stress-free and rested probably isn’t a good idea.

                    Are There Any Supplements I Can Take to Make Fasting Easier?

                    As with any other weight loss plan, it’s a good idea to take a few nutritional supplements to ensure that your daily requirements are met. This includes a once or twice daily multi-vitamin, fish oil, and vitamin D.

                    I’ve also found taking 10 grams of branch chain amino acids before and after my workouts really helps, too. They’re great for giving you more energy during your workout and decreasing post-workout muscle soreness.

                    For supplements to specifically help with digestion, check out this article.

                    Conclusion

                    Now you know what intermittent fasting is and how it can help you lose weight quickly, safely, and pretty much effortlessly.

                    If you want to give it a try, find a fasting schedule that fits with you lifestyle and give it a go.

                    More About Intermittent Fasting

                    Featured photo credit: Toa Heftiba via unsplash.com

                    Reference

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