As the Philippines experiences shifting weather patterns, parents are noticing an increase in illnesses affecting both children and adults. With fluctuating temperatures and unexpected rain showers, colds, coughs, and other ailments seem to spread more rapidly. In the midst of these challenges, one vital yet often overlooked factor can significantly bolster our defenses: sleep. Lack of sleep can hinder recovery and weaken immune health, making it essential to prioritize quality sleep for both parents and babies.
In this article, we’ll explore effective sleep health tips that can help your family stay healthy and resilient during this unpredictable season.
1. Address Daytime Sleepiness: Know the Signs
Understanding Excessive Daytime Sleepiness (EDS)
If you find yourself battling drowsiness throughout the day, you might be experiencing EDS. According to Dr. Maria Patricia Ann T. Puno from Makati Medical Center, EDS can arise from various causes, even if you’ve clocked in your recommended sleep. Symptoms may include constant sleepiness, irritability, and lack of energy. If these issues persist, consulting a healthcare professional for a proper diagnosis is a wise step.
Tip: Prioritize Quality Sleep
Aim for 7-9 hours of quality sleep each night, and practice good sleep health hygiene by creating a restful environment. This includes keeping your bedroom dark, cool, and quiet to promote better sleep.
Additional Tip: Limit Stimulants
Avoid caffeine and heavy meals in the hours leading up to bedtime, as these can interfere with your ability to fall asleep and stay asleep.
Additional Tip: Take Breaks During the Day
If you feel drowsy, consider taking short breaks to stretch or walk around, which can help rejuvenate your energy levels.
2. Understand Your Kid’s Sleep Needs: Preparing their Body for Sleep
Understanding Your Baby’s Sleep Needs
For instance, newborns require 14 to 17 hours of sleep daily for optimal growth and development. Quality sleep supports their immunity and cognitive function, making it crucial for their overall health. Parents may notice periods of sleep regression in babies, which can disrupt their sleep patterns. Understanding these phases can help in managing expectations and maintaining a soothing routine.
Tip: Use Quality Diapers
Ensure your baby stays comfortable during sleep with EQ Dry taped diapers. Designed with a Belly Button Gap for comfort and a Cottony Soft Cover for sensitive skin, these features help keep your baby dry and comfortable, leading to uninterrupted sleep.
Additional Tip: Monitor Sleep Cues
Pay attention to your baby’s sleep cues, such as rubbing their eyes or fussiness. Responding promptly can help prevent overtiredness, which may lead to difficulty falling asleep.
Additional Tip: Create a Comfortable Sleep Environment
Make sure your baby’s sleep space is safe and cozy, using a firm mattress and keeping the room at a comfortable temperature.
3. Establish a Calming Bedtime Routine
Transform Bedtime into a Ritual
Create a soothing environment for your baby with dim lights and soft lullabies. EQ Dry offers a Sleeplist on Spotify with hours of calming music to help soothe your baby to sleep, turning bedtime into a comforting family ritual.
Tip: Consistent Sleep Schedule
Aim to put your baby to bed at the same time every night to help regulate their sleep patterns and reduce instances of sleep regression.
Additional Tip: Incorporate Gentle Activities
Include gentle activities in your bedtime routine, such as reading a story or giving a warm bath, to signal that it’s time to wind down.
Additional Tip: Limit Screen Time
Avoid screens at least an hour before bedtime, as blue light can interfere with melatonin production and disrupt sleep.
4. Boost Your Child’s Immunity with Good Sleep
Sleep’s Role in Immune Health
As kids head back to school, a strong immune system becomes crucial. Ensuring they get 9-11 hours of sleep each night aids in recovery and keeps them healthy. Lack of sleep in children can lead to increased susceptibility to illnesses, making it vital to prioritize restful nights for optimal sleep health.
Tip: Encourage Healthy Sleep Habits
Establish a bedtime routine that limits screen time before bed and fosters a peaceful atmosphere conducive to sleep.
Additional Tip: Educate About Sleep’s Importance
Teach your children about the benefits of sleep, emphasizing how it helps them stay strong and focused during the day.
Additional Tip: Use Relaxation Techniques
Introduce relaxation techniques, such as deep breathing or gentle stretching, to help your child unwind before bedtime.
5. Incorporate Gut Health for Overall Well-Being
The Gut-Sleep Connection
A healthy gut is fundamental to overall well-being, including better sleep. Incorporate probiotics and prebiotics into your child’s diet to support gut health, as it plays a crucial role in sleep health.
Tip: NutraHealthyGut Supplements
Consider NutraHealthyGut Kids supplements, rich in essential probiotics and prebiotics, to enhance your child’s gut health, supporting a strong immune system and better sleep.
Additional Tip: Include Fermented Foods
Incorporate fermented foods like yogurt and kimchi into your child’s diet, as they are rich in beneficial bacteria that support gut health.
Additional Tip: Stay Hydrated
Ensure your child drinks plenty of water throughout the day, as proper hydration is crucial for digestive health and overall sleep health.
6. Teach Good Sleep Hygiene
Promote Healthy Sleep Practices
Educate your children about the importance of sleep hygiene, including regular handwashing and creating a relaxing bedtime environment.
Tip: Model Healthy Sleep Behaviors
Demonstrate the value of good sleep by practicing healthy habits yourself.
Additional Tip: Keep a Sleep Diary
Encourage your child to keep a sleep diary to track their sleep patterns and identify what helps them rest better, fostering an understanding of their own sleep health.
Additional Tip: Create a Relaxing Sleep Environment
Help your children set up a calming sleep space with comfortable bedding and minimal distractions, promoting overall sleep health.
7. Embrace Lifestyle Changes
Small Adjustments for Better Sleep
Simple lifestyle changes, such as regular physical activity and balanced diets, can significantly impact sleep quality for both parents and children.
Tip: Exercise Regularly
Engage in daily physical activities as a family to promote better sleep and overall health.
Additional Tip: Limit Sugar Intake
Monitor and limit sugary snacks and drinks, especially in the evening, as they can disrupt sleep.
Additional Tip: Encourage Outdoor Play
Encourage outdoor play during the day to help your children absorb natural light, which can improve sleep patterns and support their sleep health.
In a time when illnesses are spreading faster due to changing weather conditions, it’s crucial to equip ourselves and our little ones with the best tools for health. By prioritizing sleep and implementing these tips, you can boost your family’s immune system and promote overall well-being. Remember, lack of sleep can lead to health issues, so restful nights are essential for healthier days. Let’s create a nurturing environment that supports sleep health for both parents and babies. Together, we can navigate these challenging times with strength and vitality!
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