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Mālama Ola Minute: Revamp your keiki’s sleep routine to boost their well-being

Feb. 1, 2024

Ensuring your keiki get adequate and restful sleep is crucial for their overall well-being and development. As a parent, you play a pivotal role in fostering healthy sleep habits. Sufficient sleep is crucial for children's growth, learning, memory recall, immunity and physical recovery, so let's prioritize sleep now for a healthy future!

Here are some effective tips to help your keiki enjoy a good night’s sleep:

  1. Set a sleepy environment

    Make bedtime an event your keiki can look forward to! Let them pick out their favorite pajamas and ensure all their comforts – such as a special blanket, water bottle, etc. – are within reach. Dimming lights as bedtime approaches can also bring about healthy levels of melatonin and prepare them for lights out. Consider limiting access to electronics to make the bedroom a technology-free zone at bedtime.
     
  2. Create a relaxing routine

    One of the biggest factors leading to sleep deprivation in parents is stress. Stress and anxiety put our brains into overdrive, the exact opposite of what we need for a good night’s rest. For busy mākua or teens, engage in activities that alleviate worry like journaling or breathing exercises before bed. Families can also try reading a book to ease into bedtime. A warm bath or shower or relaxation exercises also help signal it’s time for rest.
     
  3. Try it together

    For any new routine to take hold, consistency and accountability are key. Produce a family winddown ritual, where everyone ensures the others are ready for bed. Talk with your keiki about their daily triumphs and challenges well before bedtime so nothing is keeping them up at night. And don’t be afraid to change your regimen if it is not working for your ʻohana! Just as every day is different, every night may call for varying degrees of your children’s bedtime needs.
     


By implementing these tips, you can contribute to the development of healthy sleep habits that will benefit children throughout their lives. Remember, sleep is not a luxury but a necessity for optimal physical and mental health. E hiamoe pono kākou! 

Head to these resources for more information:
Tips for better sleep
Sleep strategies for kids



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