How to Build Healthy Routines for Kids (Sleep, Food, and Play)

Sleep, food and play constitute the most important parts of a child’s day and having a routine in place for these parts can provide a good structure for the entire day. So, how do you do it? Kids are sure to resist and oppose routines and rules. Don’t worry, we will help you. Just read on to know how you can build a healthy routine for your child.

A Healthy Routine

What is a healthy routine for a child? 

A healthy routine enables the child to focus on various important aspects regularly, if not daily. Creating a routine will help them have a more structured day, and over time, they will start creating space and spending energy to carry out these routines. 

How to Build a Healthy Routine

So, how do you help your child build a healthy routine? What do you focus on? 

Let’s break it down to three major categories that are bound to change as a child grows, but are necessary for their overall well-being and development. Apart from sleep, a kid’s nutrition and exercise are also crucial for their overall development. Let us focus on sleep, food and play. 

Sleep

Good-quality sleep is highly crucial for a child’s development and growth. Children require more sleep than adults, and providing them with a good sleep routine will help them grow with more structure and consistency. 

Children love to play and resist bedtime, and parents can find it quite challenging to set a sleep routine that works for the household and benefits the children. With a little planning, a good sleep routine can be established.

For a healthy sleep routine –

• Avoid screens at least 2 hours before bedtime.
• Avoid stimulating activities or active play before bedtime.
• Follow a bedtime routine that suits the family. It can be story time, bath time, just lying together and talking about your child’s day, etc.

• Follow a consistent bedtime, be it a school night or a weekend. 
• Keep the room dark or dimly lit to help the body understand it is time to sleep.
• Increase or encourage more physical activity during the day if your child is finding it hard to fall asleep at night.
• Reduce naps as children grow older, or sleep less at night.
• Keep the bed clean of clutter and toys. Not only can toys and pillows be a hazard for young children sleeping alone, but they can also be stimulating, as children tend to start playing when they see their favourite toys.
• Don’t let your child go to sleep with a bottle in their mouth, irrespective of their age. Early tooth decays begin due to such habits.
• A change in place due to travel or a new house can disrupt the routine. Be patient and help your child settle back into the routine. It may take a few days and a few new attempts.

Food

Food is nutrition. When children are young, parents have complete control over what they eat, how much they eat and when they eat. As children grow up and are exposed to various foods at odd timings at school or when you go out to a social gathering, they may not be equipped to handle themselves, leading to binge eating, poor food choices, or even eating disorders as they grow older.

Developing healthy eating habits for children can be very helpful in their childhood as well as adulthood.

For a healthy food routine – 

• Fix meal times for all the major meals. The three main meals are non-negotiable and need to be eaten within a specific timeframe. This will tune their bodies into expecting food at a certain time and not feel hungry at other times. 
• Include foods from various food groups to help children get all their essential nutrients from fresh foods. This will encourage them to eat a variety of foods regularly.
• Involve children in your menu planning, grocery shopping and food preparation regularly. When given the power to decide, they are more inclined to follow through with the choice.
• Eat together as a family whenever possible. If family mealtime is not feasible during the week, set aside a few weekend meals for family meals. 
• Keep healthy foods, such as fruits or nuts, within reach. This can be their extra snack on days they feel hungry outside the planned meal times.
• Limit access to unhealthy foods. The less accessibility to junk or processed foods, the less they get to eat them. Reserve sugary drinks or processed foods for certain occasions or only outside the house. 
• Teach children about food to help them make healthy choices as they grow.
• Make food fun by cutting it into shapes, presenting it in interesting ways, or just by changing up the combinations. Show them healthy food choices need not be boring.

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Play

Play is very crucial for a child’s development in various aspects, including language, communication, problem-solving, etc. With a routine for the time and type of play, a child’s day can be easier and fun. 

Remember, every child is different, and each one may find different types of play interesting. The more you try to convince a child to play in a certain way or with certain toys, the more they may push back, resulting in a power struggle. When they are allowed to choose, children tend to reciprocate better as they feel more in control.

For a healthy play routine – 

• Establish what is allowed and not allowed when it comes to playing at home or out in public. 
• Narrow down on a time for play. It can be around the same time every day or on days the child is free, and you may or may not fix a duration for playtime.
• Incorporate opportunities for play or physical activities. This will help them grow up with a mindset to dedicate time to physical activity regularly.
• As children grow, give them more freedom to decide what they can play or do in their playtime. They may want to play alone at one point, play with peers as they grow and may just want to go for a walk on some days. 
• Integrate fun, social, and physical play into their daily playtime. This will help them explore and find new play ideas as they grow. 
• Plan activities during their free time. This can be some extra playtime on weekends, school holidays, etc. 
• For toddlers, come up with play activities that are both fun and engaging. This can help them develop various skills while playing. 
• Give them options for play. Let them choose from the limited, thought-out options you provide. 

Book an online appointment with Dr. Jerin C Sekhar for Paediatrician related issues.

Conclusion

By creating a healthy routine for your child, you are showing them consistency and making time for what is important. Developing a balanced lifestyle in childhood can help children achieve work-life balance later in life. Having a routine will also help with self-discipline and independence as your child grows up.

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