As a father of two vibrant kids in bustling Malaysia, sleep management is one of the many challenges I constantly face.
Living in a world that operates 24/7, ensuring my children get a good night’s sleep is not just a necessity, but a responsibility.
A healthy sleep schedule is crucial for their growth, development, and overall wellbeing.
Here’s how I achieved it.
Sufficient Sleep Is Non-Negotiable
First on my list, is ensuring my children get enough sleep.
According to the National Sleep Foundation, toddlers (aged one to two) need approximately 11 to 14 hours of sleep, while pre-schoolers (three to five) need 10 to 13 hours, and school-aged children (six to 13) need 9 to 11 hours.
This includes nighttime sleep and naps.
Morning classes and long school hours make it necessary for us to adhere to a sleep schedule with a reasonable bedtime.
Optimising their sleep within these confines is top priority.
Early Dinner, Early To Bed
We live by the adage, ‘Early to bed, early to rise’.
To achieve this, my wife and I make sure dinner is served and finished by 7:00 PM.
This gives our kids enough time to digest their food before hitting the bed.
We usually wind up the day by 8:00 PM with their favorite storybooks, helping them relax and settle down to drift off to sleep by 9:00 PM.
A Little Leeway During Weekends
Keeping a strict routine throughout the week can be exhausting for kids. So, we do allow a little flexibility during the weekends.
They are allowed to stay up an hour later than their usual bedtime, giving them the sense of freedom and making the routine feel less constrained.
Nevertheless, we ensure they still meet their sleep quota by compensifying with slightly longer lie-ins the following morning.
No Screen Time Before Bed
We all know that excessive tech usage can affect sleep adversely.
Studies have shown that the blue light emitted by phones, computers, and tablets interfere with the production of melatonin, the hormone that regulates sleep.
Therefore, we enforce a strict rule of ‘No Technology’ an hour before their bedtime.
This includes turning off the TV.
Instead, we encourage reading, drawing or activities that steer towards calming their minds.
In conclusion, managing my children’s sleep schedules in a tiny city like Melaka may seem daunting, but with consistency and a few ground rules, it’s certainly achievable.
Sleep is much more than a routine—it’s a requirement for their learning, growth, and development.
And as a parent, there’s no better joy than watching my kids grow into healthy individuals—strong, alert, and cheerful at sunrise!
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
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