Would you like to switch to the accessible version of this site?

Go to accessible site Close modal window

Don't need the accessible version of this site?

Hide the accessibility button Close modal window
Accessibility View Close toolbar
River Park South Chiropractic

1921 St. Mary's Road At Britannica

Winnipeg, Manitoba R2N 1J4 Canada

204-253-6995

Open mobile navigation
  • Home
    • Drive Through Rattles Clinic
    • Know Your Spine
    • Making your Work Space Work for you - Ergonomics and Exercises
    • Staying Happy and Healthy on a Road Trip!
    • Snow Shovelling Tips
    • Don't be a New Year's Resolution Casualty
  • New Patient Center
    • Online Forms
    • Ask the Doctor
    • What to Expect
      • Your First Visit
      • Phase 1: Relief Care
      • Phase 2: Corrective Care
      • Phase 3: Wellness Care
    • Virtual Office Tour
    • Health Resources
    • Payment Options
    • Fee Structure
    • Appointments
    • Take The Stress Test
    • More About Chiropractic
      • What is Chiropractic?
      • How Does It Work?
      • Can It Help You?
      • Science and History
      • Conditions Treated
      • Stages of Care
      • Effectiveness
      • History
  • About Us
    • Meet the Doctor
    • Services & Techniques
    • Our Wellness Partners
    • Our Privacy Policy
    • More Health Resources
  • Health Articles
    • General Health - Wellness - Longevity - Success in Life
      • 15 Warning Signs of an Unhealthy Spine
      • Health Quiz and Myths
      • Everybody needs it and no one seems to get enough of it...what is it?
      • Improving your Vitality is Just a Few Steps Away
      • The Liver - the Body's Hardworking Janitor
      • Stress Factors
      • Healthy Back Tips
    • Auto Accident Related Injuries - An Insider Report - Dealing with your Injury and MPI
    • Acupuncture
      • Acupuncture - Body, Mind and Spirit
      • Ear Acupuncture - What You Need to Hear About Auricular Medicine
      • Acupuncture - A Connection to Fertility
    • Exercise and Lifestyle
      • Diet and Nutrition
      • The Principles of a Health Diet
      • Pain, Inflammation and Diet
      • Planning Your Meals
      • Cooking and Preparation Tips
      • Healthy Living
      • Air
      • Water
      • Food
      • Household Cleaning Products
      • Personal Care Products
      • Lawn Care
      • Ergonomics
      • Your Car
      • Your Home
      • Your Garden
      • Your WorkSpace
      • Your Student Life
    • Kid Sports
    • Foot Health
      • Improving Health from the Bottom Up - Starting with your Feet
      • Orthotics ~ When and Why We Prescribe
      • Orthotics - Patient Education Video
    • Exercise and Sports Related Topics
      • De-stressing through Exercise
      • Improving your Vitality is Just a Few Steps Away!
    • Let's talk about Pain ~ Headaches, Neck Pain and Back Pain
      • Chronic Back Injury
      • Intro to Arthritis
      • Living Headache Free
      • Glucosamine Sulfate - What's all the Hype About?
    • S.A.S.T.M. - Sound Assisted Soft Tissue Mobilization
  • Success Stories
    • Chiropractic Effectiveness
  • Office Location and Hours
  • Contact Us
  • Blog
  • Community Content
    • We May Help You With
      • Auto Accident Injuries
      • Back and Shoulder Pain
      • Body Pain
      • Chronic Disease Relief
      • Headaches
      • Herniated Discs
      • Improved Health
      • Repetitive Use Injuries
    • Chiropractic Techniques
    • Chiropractic Therapies
    • Life is Motion
    • Healthy Thinking
      • Get Positive
      • Relaxation Techniques
    • Wellness Lifestyle Tips
      • Treat Yourself Well
      • Treat Others Well
      • Eat Well
    • Wellness Essentials
      • At Home
      • At Work
      • Exercise
      • Nutrition
      • What You Wear
    • Newsletter Library
      • Back, Body & Joint Pain
      • Staying Motivated
      • Exercise & Fitness
      • Injury Rehab & Prevention
      • Chronic Conditions
      • Nutrition & Healthy Eating
      • Breaking Bad Habits
      • Senior Health
      • Weight Loss
      • Life-Work Balance
      • Staying Young
  • Home >
  • Articles >
  • Newsletter Library >
  • How to Help Improve Your Children's Quality of Sleep

How to Help Improve Your Children's Quality of Sleep

  • Created in Newsletter Library
Little girl sleeping in bed.

How Nightly Routines and Relaxation Techniques Can Improve the Quality of Your Child's Sleep

Unlike adults, children don't always appreciate the benefits of a good night's sleep. While parents look forward to slipping under the covers at the end of a long day, kids find plenty of creative excuses to delay bedtime. Unfortunately, bedtime delays can decrease the quality and duration of your child's sleep and affect his or her behavior and performance at school. Following a few of these suggestions can help you ensure that your child gets enough rest at night.

Pay Attention to Sleep Recommendations

The American Academy of Pediatrics recommends the following daily sleep totals for kids:

  • 4 to 12 Months. 12 to 16 hours
  • 1 to 2 Years. 11 to 14 hours
  • 3 to 5 Years. 10 to 13 hours
  • 6 to 12 Years. Nine to 12 hours
  • 13 to 18 Years. Eight to 10 hours

Even slight sleep deficits can affect your child's grades. A Savvy Sleeper survey revealed that high schoolers who got 8.1 hours of sleep received mostly As, while their peers who only slept for 7.3 hours got Cs.

Control the Environment

Sleep environment plays a crucial role in sleep quality. Your child may have difficulty falling asleep and staying asleep if he or she doesn't have a dark, quiet place to sleep. The National Sleep Foundation reports that the 60 to 67 degrees Fahrenheit is the optimum temperature for quality sleep.

It can be difficult to sleep if your blanket is scratchy or your bed is too small. Kids can outgrow cribs or toddler beds quickly. Make sure your child's bed is at least a foot longer than his or her height. Soft bedding and a supportive pillow (if your child is 2 or older) will help keep your child comfortable during the night.

Ban Digital Devices and TV Before Bed

Blue light from smartphones, laptops, tablets, and TVs can interfere with your child's ability to fall asleep and stay asleep. Ask your kids to turn off devices at least an hour before bed to prevent sleep quality problems.

Set a Bedtime

Kids are more likely to get the recommended amount of sleep when parents set and enforce bedtimes, according to a Canadian study. In fact, both kids and parents benefit when they go to bed and wake up at the same time every day. Ideally, sleep and wake up times should be approximately the same whether it's a weekend or weekday.

Limit Caffeine

Chances are you would have trouble falling and staying asleep if you downed a big cup of coffee in the evening. Kids may have just as much difficulty if they drink caffeinated drinks in the hours before bedtime. Water or milk are better, healthier options.

Embrace Routine

Routines help your child wind down at the end of the day and set the stage for sleep. For younger children, the bedtime routine may include a bath and story, while older kids may enjoy board games, free play or reading a favorite book 30 to 60 minutes before turning the lights out. Starting routines early may even help prevent bedtime struggles as your child grows older.

Help Your Kids Relax

Stress doesn't only affect adults. Worries about grades, friends or the monster under the bed can trigger stress and anxiety that make it hard for children and adolescents to fall asleep. Teaching your child meditation, calming yoga poses or progressive relaxation techniques can help them learn to relax at bedtime. Progressive relaxation involves tensing then relaxing muscle groups, starting with the lower part of the body first.

Does your child have sleep issues? We'll find the source of the problem and offer suggestions and treatments designed to improve sleep quality. Contact us to schedule an appointment.

Sources:

National Sleep Foundation: Find Out What the Ideal Thermostat Setting Is to Help You Snooze Longer

https://www.sleep.org/articles/temperature-for-sleep/

BMC Public Health: Do Parents’ Support Behaviours Predict Whether or Not Their Children Get Sufficient Sleep? A Cross-Sectional Study

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5442855/

National Sleep Foundation: Children and Sleep

https://www.sleepfoundation.org/articles/children-and-sleep

Healthy Children: Healthy Sleep Habits

https://www.healthychildren.org/English/healthy-living/sleep/Pages/Healthy-Sleep-Habits-How-Many-Hours-Does-Your-Child-Need.aspx

Savvy Sleeper: Costing Kids Sleep, 7/7/19

https://www.savvysleeper.org/costing-kids-sleep/

  • We May Help You With
    • Auto Accident Injuries
    • Back and Shoulder Pain
    • Body Pain
    • Chronic Disease Relief
    • Headaches
    • Herniated Discs
    • Improved Health
    • Repetitive Use Injuries
  • Chiropractic Techniques
  • Chiropractic Therapies
  • Life is Motion
  • Healthy Thinking
    • Get Positive
    • Relaxation Techniques
  • Wellness Lifestyle Tips
    • Treat Yourself Well
    • Treat Others Well
    • Eat Well
  • Wellness Essentials
    • At Home
    • At Work
    • Exercise
    • Nutrition
    • What You Wear
  • Newsletter Library
    • Back, Body & Joint Pain
    • Staying Motivated
    • Exercise & Fitness
    • Injury Rehab & Prevention
    • Chronic Conditions
    • Nutrition & Healthy Eating
    • Breaking Bad Habits
    • Senior Health
    • Weight Loss
    • Life-Work Balance
    • Staying Young

Same day appointments available.

Sign-up using the form to see us today if possible. Alternatively, give us a call at 204-253-6995.

We are happy to help you today!

Contact Us

  • Services

    We strive to provide complete care for our patients. Learn more about all the services we provide.

  • Make an Appointment

    We will do our best to accommodate your busy schedule. Schedule an appointment today!

  • Online Forms

    Our patient forms are available online so they can be completed in the convenience of your own home or office.

Locations

Find us on the map

Testimonials

Reviews By Our Satisfied Patients

  • "I would like to thank Dr. John for helping me get moving again. If it wasn't for your help I'd still be sockless. I'd also like to thank Dr. Audrey for introducing me to the nearly instantaneous relief of acupuncture and helping me walk without pain again. You two have to be the most caring couple ever. I would have never gotten this far if it wasn't for the two of you. I can't thank you enough."
    - D.M., Winnipeg / Winnipeg, Manitoba
  • "For years I suffered with foot pain that made each step a misery. Dr. John found the problem and he has helped me fix it. Getting customized orthotics for my shoes was an improvement and a treatment plan for my feet keeps me going completely pain free. I really like how Dr. John's office can accommodate my busy work schedule to fit in my treatments."
    M.C., Winnipeg/Winnipeg, Manitoba
  • "I have seen chiropractors all my life. Some chiropractors can be very rushed or very rigid in terms of what types of care they will offer or recommend. The care I received at this office was above and beyond anything I had before. I appreciate the availability and the consistency of care options."
    A.D., Winnipeg/Winnipeg, Manitoba
  • "When I had my car accident, I was shocked at how much pain I was in. I could barely move my neck. Dr. Audrey was there for me. I was surprised at the effect that chiropractic care had on helping me to recover. It seemed that when I would start to stiffen up again, chiropractic treatment would settle things down right away. And this was a really good thing because I couldn't afford to miss opportunities or any time from work. That was two years ago. Even now that the accident case has closed I still see Dr. Audrey every month or two just to keep feeling good."
    C.C., Winnipeg/Winnipeg, Manitoba

Featured Articles

Read about interesting topics

  • How To Ease Into Exercise In The New Year With New Workout Plans

    Are you planning to exercise more in 2020? Your chiropractor can help you avoid injuries that may prevent you from reaching your goals. ...

    Read More
  • Put Your Health First In The New Year

    Looking for a natural way to improve your health in the new year? Chiropractic care may offer a simple solution. ...

    Read More
  • Does Collagen Help With Joint Pain?

    Have you been wondering if collagen really works for joint pain? ...

    Read More
  • Staying Healthy as a Caregiver

    Maintaining good health is crucial if you're a caregiver. These tips can help you avoid illness and injuries. ...

    Read More
  • Chiropractic and Gut Health

    Medication isn't the only solution if you suffer from digestive system complications. Chiropractic treatment can help treat your symptoms. ...

    Read More
  • Chiropractic and Male Infertility

    Do you struggle with male infertility? Chiropractic treatment offers an all-natural solution. ...

    Read More
  • Can Meditation Improve Your Health?

    Would you like to improve your health naturally? Try to include meditation in your daily routine. ...

    Read More
  • Chiropractic Treatment for Spondylosis

    Are you tired of living with painful spondylosis symptoms? Chiropractic treatment may help ease your neck and back pain. ...

    Read More
  • How to Help Improve Your Children's Quality of Sleep

    Does your child toss and turn at night? These suggestions may improve his or her sleep quality. ...

    Read More
  • The 3 Most Common Chiropractic Questions Answered

    Looking for a natural way to treat pain? Chiropractic care offers an effective solution. ...

    Read More

Newsletter Sign Up

Sign up now for more articles

Follow Us

  • Copyright © 2019 MH Sub I, LLC dba iMatrix.
  • Admin Log In
  • Privacy Policy
  • Terms of Use
  • Health Disclaimer
  • Cookie Policy
  • Site Map