Avoid caffeine: Stimulants, especially when ingested in the afternoon and evening, can disrupt the body’s circadian rhythm, making it harder to fall and stay asleep. Getting into the habit of a sleep pattern that works well for you is the best strategy. Some of us are naturally pre-disposed to be night owls while others prefer to sleep earlier and wake up early. If you don’t tend to get sleepy until midnight, don’t force yourself to go to sleep at 10pm in the hopes you’ll wake feeling more refreshed. Not having a bed to sleep in also has a big impact on the physical and neurological development of a child. Having the room to stretch out at the end of the day supports the physical development of a growing child. Sleep is the time when children’s bodies recharge and retain the information they have learned throughout the day. Sleep is when hormones are balanced, blood pressure is lowered, a child’s immune system is regulated and illnesses are fought. A bed is where we retreat to, to rest and recover from illness. Without a place of their own to sleep, a child will remain exhausted and their physical health is impacted.

However Covid-19 has had an impact on people’s sleeping patterns. A survey by The Sleep Charity last April found that nearly four in 10 people were going to bed later but also nearly a third were waking earlier too. Time for sleep Clatici VG, et al. (2017). Perceived age and life style. The specific contributions of seven factors involved in health and beauty. Exercise regularly, but try to schedule your workouts at least a few hours before you go to sleep. Exercising too close to bedtime may lead to interrupted sleep. You will find stories you love. Stories to Grow By provides a collection of World Tales. Folktales, fairytales, fables, and more! Stories from various countries and cultures! We have you covered. View our special collection of world tales HERE. Not Finding the Free Bedtime Stories You Need?

When it comes to sleep, quality matters just as much as quantity. Things that could detract from the quality of your sleep include: Mayne SL, Morales KH, Williamson AA, Grant SFA, Fiks AG, Basner M, Dinges DF, Zemel BS, Mitchell JA. Associations of the residential built environment with adolescent sleep outcomes. Sleep. 2021;44(6):zsaa276. doi:10.1093/sleep/zsaa276 and can hinder cognitive processes including memory, decision-making, and problem-solving abilities. As a result, you may suffer lower academic achievement or reduced work productivity.

Depner CM, et al. (2018). Mistimed food intake and sleep alters 24-hour time-of-day patterns of the human plasma proteome. Reading stories each evening to a child promotes positive sleep habits. It builds on reading skills, vocabulary size as well as the imagination. It calms a busy child and engages their mind into a world of magic and sweet dreams. The bedtime story is the best way to end the child's day and lead them into a night of wonderful rest. Put away electronic devices: Smartphones, tablets, and other electronic devices emit blue light that can disrupt circadian rhythms and hinder melatonin production in the brain. Aim to put them away at least 30 minutes before bedtime. What’s more, getting quality sleep during the day can be a challenge, with all the distractions and noise of life happening around you.Sleep is a critical pillar of health. The quality of your sleep impacts core metabolic functions like immunity, cardiovascular health, and cognition. Use the sleep calculator to develop an optimal sleep schedule based on your unique biology and lifestyle preferences, including your age and either your bedtime or wake-up time. The sleep calculator is simple to use and ensures your schedule allows ample time for rest. Paruthi, S., Brooks, L. J., D’Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: Methodology and discussion. Journal of Clinical Sleep Medicine, 12(11), 1549–1561. Alfonsi V, Scarpelli S, D'Atri A, Stella G, De Gennaro L. Later school start time: The impact of sleep on academic performance and health in the adolescent population. Int J Environ Res Public Health. 2020;17(7):2574. doi:10.3390/ijerph17072574 Some people do not know how much sleep they should get or simply do not budget enough time for sleep

Haghayegh S, et al. (2019). Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. And so on. About halfway it changes from "it's time for bed" to "it's time to sleep", and it ends with a little girl being put to bed with the lines: Increase your exposure to sunlight or bright lights during the day. This can help maintain your body’s circadian rhythms, which affect your sleep-wake cycle. Bedtime stories are a story told to a child once they have gotten into bed for the evening. Reading a story every night is beneficial for children and parents, too! Reading stories each night to your child has been proven to improve reading and vocabulary skills. Read a special story for children tonight! Get into the habit of a relaxing routine before bedtime, like taking a hot bath or listening to soothing music.Dedicate time to self-care: Developing a relaxing routine before bed can promote healthy sleep. Try yoga, meditation, journaling, reading, or listening to calming music.