IMPROVING SLEEP AND TIME MANAGEMENT IN CHILDREN. 

The main reason of writing this blog is to make parents aware about the importance of improving sleep and time management skills of their children and here are some tips that they can use: 

• Keeping a regular sleep schedule– Waking up at the same time every morning even if it’s a weekend or a holiday. Experiment with naps. Most students sleep better if they avoid naps; however some children also sleep better after a nap.
  
  
• Exercise regularly- three times or more per week. Studies confirm that people in good physical condition get to sleep quicker and sleep better. Try to get in at least 30 minutes of moderate physical activity, five to seven hours before bedtime. Even a light exercise like walking can be beneficial.
  
  
• Avoid caffeine– For many students, caffeine interferes with their sleep. If it does, cut back or avoid it altogether in the hours before you go to bed. Caffeine in the evening disturbs sleep.
  
  
• Savor your last hour before bed- Some students take longer to wind down than others. Read a book for pleasure. Avoid television or your laptop. Drink decaffeinated tea or warm milk. Hunger may disturb sleep. A light bedtime snack (especially warm milk or similar drink) seems to help many individuals sleep.
  
  
• Wake up early– Getting up early to complete homework when necessary, rather than studying into the late hours is always advisable. Many students are more productive during morning hours than late at night.
  
  
• Increase bright light exposure during the day – Our body has a natural time-keeping clock known as your circadian rhythm. Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration. In people with insomnia, daytime bright light exposure improves sleep quality and duration.
• Reduce irregular or day time nap – While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep. In fact, in one study, participants ended up being sleepier during the day after taking daytime naps. 
• Optimize your bedroom environment – Many people believe that the bedroom environment and its setup are key factors in getting a good night’s sleep.

Time management is the ability for an individual to plan their time for specific tasks on a day-to-day basis. To manage time doesn’t mean you cannot be spontaneous, but it is about inculcating set routines that can help a child in the long run. As we enter a fast-paced every day, which is inherently digital, managing time becomes an essential life skill. 

When we start young, there is more time to learn, repeat, and reinforce any skill. Just like any skill — learning to ride a bike, brushing teeth, etc. Time management is a skill that children can learn from a young age. 

Ways to teach time management skills: 

• Create Calendar: Time to make a visual calendar for your child. This can be a reusable weekly calendar. Cut out pictures/doodle pictures of your child’s activities for the week. Help your little one place the cut-outs on each day of the calendar. 

• Family Time: Even week, settle down with your family and create your weekly family time. Put it up as a calendar. Do activities that encourage you to spend time as well as set aside the time, say 1 or 2 hours. 

• Create an activity chart: In this you, your child and you can talk about their activities. Make it a daily chart where your child’s daily must-do activities are listed. As and when your child completes a task/activity, you can add a star for each day. 

• Time to reward: Rewarding helps inculcate a habit as there is positive reinforcement. This can be a weekly reward where if your child completes ‘x’ number of tasks, they get a reward. It is okay if they don’t complete the tasks, but do encourage them to complete them. 

Managing time is a life-long skill and starting it early has many benefits! One of these is how children and adults alike can ease into their activities or tasks throughout the day. So start early, keep it simple, repeat, and reinforce in a fun manner!