страшненько-интересная статья
Strategies to encourage healthy sleep in kids
- Set a regular bedtime and wake time, even on weekends.
- Make the bedroom a dark and quiet oasis for sleep. No homework in bed.
- Create a calming bedtime routine. For younger kids: a bath and story. For older kids: Reading or listening to mellow music.
- Limit caffeine consumption, especially after 4 p.m.
- Ban technology (TV, Web surfing, texting) in the half hour before bed. The activities are stimulating. The light from a computer can interfere with the production of the sleep-promoting hormone, melatonin.
- Don't send kids to bed as punishment or allow them to stay up late as a reward for good behavior. This delivers a negative message about sleep.
- Help kids review happy moments from the day. Have them imagine a TV with a 'savoring channel.' Relegate anxious thoughts to 'a worry channel.