Young habits: 1 in 10 parents still read their teenaged kids bedtime stories, survey reveals. Eighty-six percent admit they love putting their kids to bed by telling a story, with 36 percent saying it's the most quality time they get with them all day.
- Don't use any kind of digital technology.
- Don't take sleeping pills (unless you've been diagnosed with insomnia).
- Don't drink alcohol.
- Don't work in bed (or anywhere in the bedroom).
- Don't consume caffeine after 5 p.m.
- Don't eat fatty foods.
- Don't exercise.
One study found reading for 30 minutes was associated with lower blood pressure and heart rate and significant reductions in stress — and researchers at the University of Sussex reported that reading for as few as six minutes before bed reduced stress by 68%, making it more relaxing than listening to music or drinking
Most babies are receptive and able to start a bedtime routine at around 6 to 8 weeks. Having a newborn bedtime routine helps to calm your baby and eases them to a good night's sleep.
Increases a child's ImaginationBy listening to the story and looking at the pictures their little brains receive so many ideas, and they are able to predict what is going to happen next or come up with their own endings. A love of reading is one of the best gifts you can give your children.
The older your child grows, the harder it is to find distraction-free quality time, so reading each night is a wonderful way to strengthen your bond and give the two of you something to be excited about together. Exposing your child to language is proven to help expand their vocabulary.
You need to share bedtime stories when your child is receptive enough to enjoy them. That could be before bath-time, before pyjamas, after pyjamas, in your special 'story chair' or tucked up in bed – only you can truly judge it.
A child's reading age, in general, catches up with their listening age around the age of 13. This does not mean, however, that parents should stop reading aloud to their children altogether.
How much sleep your child really needs, by age group
| Age | Recommended hours of sleep | Hours not recommended |
|---|
| 3-5 years | 10 to 13 | Less than 8, more than 14 |
| 6-13 years | 9 to 11 | Less than 7, more than 12 |
| 14-17 years | 8 to 10 | Less than 7, more than 11 |
| 18-25 years | 7 to 9 | Less than 6, more than 11 |
The military method
- Relax your entire face, including the muscles inside your mouth.
- Drop your shoulders to release the tension and let your hands drop to the side of your body.
- Exhale, relaxing your chest.
- Relax your legs, thighs, and calves.
- Clear your mind for 10 seconds by imagining a relaxing scene.
Research shows that regular reading:
- improves brain connectivity.
- increases your vocabulary and comprehension.
- empowers you to empathize with other people.
- aids in sleep readiness.
- reduces stress.
- lowers blood pressure and heart rate.
- fights depression symptoms.
- prevents cognitive decline as you age.
Generally speaking books that are centered on the topic of bedtime make a good bedtime story. They may be books that talk about the world outside slowing down and preparing for night. They may be books that talk about the wonder of dreaming. Any book that is soothing and calming can work as a great bedtime story.
Reading books aloud to children stimulates their imagination and expands their understanding of the world. It helps them develop language and listening skills and prepares them to understand the written word. Even after children learn to read by themselves, it's still important for you to read aloud together.
Advansun explained that Sleep Stories “gave permission to grown-ups, to people of all ages, to return to [what] was one of the most comforting and soothing experiences they'd had as children — just cuddling up and being spun a tale by someone they love and trust.” These stories offer relief for people's busy brains.
So what can you do to calm down so you can actually sleep?
- De-stressing exercises.
- Build a sleep routine to transition from day to night.
- Try to go to bed around the same time every night, even on weekends.
- Don't lie in bed awake.
- Consider getting some products to help you de-stress.
Simply tap "Sleep" at the bottom of your Calm app to find our full list of Sleep Stories. Lastly, we have a wide variety of sleep music to lull you to sleep. This list can be found in the "Sleep" category of the "Music" menu.
Here are 20 simple ways to fall asleep as fast as possible.
- Lower the temperature.
- Use the 4-7-8 breathing method.
- Get on a schedule.
- Experience both daylight and darkness.
- Practice yoga, meditation, and mindfulness.
- Avoid looking at your clock.
- Avoid naps during the day.
- Watch what and when you eat.
