Waspada.co.id – Not only adults, children also experienced sleep difficulties and disturbances during the Covid-19 pandemic. Parents can take a number of ways to get enough sleep during a pandemic.
Adequate sleep is the key to child development. Lack of sleep in children is associated with impaired cognition, emotions, and anxiety.
Lack of sleep also puts children at an increased risk of developing chronic diseases such as diabetes and heart disease.
Parents have an important role in getting children to get enough sleep during the Covid-19 pandemic. Children aged 3-5 years are recommended to sleep 10-13 hours every day, ages 5-12 years sleep 9-12 hours every day, ages 13-18 years 8-10 hours every day.
Here’s how to get enough sleep during the Covid-19 pandemic.
1. Go to sleep at the same time every day
Create a routine so that your child goes to bed and wakes up at the same time every day, including on weekends. Sleeping at the same time will make the child’s body get used to it.
2. Light activity one hour before bed
One hour before bed, do light activities such as relaxation and stretching. Also invite children to read or tell stories together. Children who enter adolescence can be taught to write diaries.
3. Keep the screen away
Keep using the screen one hour before bedtime. Don’t watch television, turn on your laptop, and play on your tablet or smartphone before bed. Quoted from CNN, the light emitted by the screen can make it difficult for children to sleep.
4. Create a comfortable room
Also create a comfortable room atmosphere so that children can sleep soundly. You can put your child’s favorite toys in bed, turn off the lights, and turn off the cool temperature.
5. Do not eat before bed
Eating before bed can cause discomfort in the child’s stomach. Lying down after eating can increase the risk of acid reflux into the esophagus.
Therefore, do not give food to children three hours before bedtime.
In addition to these five ways, parents must also provide good examples so that children can more easily imitate them.
Parents must also be sensitive to sleep problems experienced by children. If the child has persistent sleep disorders, take the child to the doctor for further tests. (wol/ryan/d2)
source: CNNIndonesia
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