The holidays are over! Are our bedtime routines still healthy and on time? Have we slacked off on the no device before bed expectation or pushed bedtimes later? With January here, it is an opportunity for families to hit the reset button. One way that we can do that is by reestablishing, or starting brand new, family routines.
Sleep
Getting back to our regular sleep routines is great for the entire household. Our brains work better when we are rested. We can keep more information, regulate our emotions better, and just feel better physically. It is true teens need less sleep than infants and toddlers, but they will function best on 8 to 10 hours a night. Quality sleep improves when our bodies produce melatonin. Consider cutting back on electronics before bed, even if it is only 30 minutes earlier. Screen time reduces melatonin production. Consider a ‘bedtime’ for cell phones and other electronics, thereby giving everyone a reason for not being available for a late-night text or chat.
Technology
Perhaps someone received a new electronic device for Hanukkah or Christmas. What a great time to check out the safety features of the device or game. This is also a great opportunity to become an “Askable Adult” when someone in the family is feeling uncomfortable or confused about an online conversation or text exchange. Youth are more likely to try and manage an uncomfortable situation themselves rather than go to an adult for help. Why? Perhaps they might feel like it is their fault or that caregivers may restrict access to their devices. As you set up a device or game with your child, remind them that you are available to help whenever they may need it.
Building in Family Time
We know that children thrive better when there is family connection. That can be as simple as sharing a meal together and engaging in a conversation. Wondering what you could talk about? Perhaps asking the kids what one funny thing they saw or experienced today? One topic that helps build empathy and friendship skills is asking how they were able to help someone today? Learning more about their online community can start with asking them about the game they are currently playing online.
Perhaps you can create a schedule that includes doing something the kids enjoy. Reread a favorite book. Start a new chapter book together. Go for a walk or shoot some hoops. Perhaps you can jump online and play an online game with the kids. Want to learn a bit more about how to support your child in the online world? We offer two great trainings: TECHNICOOL: Keeping Kids Safe on the Internet is for parents of preschoolers through elementary school years. Keeping Adolescent Youth Safe on the Internet is for parents of (or soon to be) tweens and teens.