Mornings can be a particularly challenging time for parents, since getting your entire family up and out the door is no easy task. Kids who are groggy when they wake up are more likely to have trouble concentrating in school and may be more prone to catching colds and infections than their well-rested peers, according to Barbara K. Polland, professor of child and adolescent development at California State University.
Let the Sunshine In
Crack your child's blinds or raise her window shades a little before you go to sleep. According to an excerpt from the book "Stealth Health" published in "Reader's Digest" magazine, the morning sunshine can wake you up by stimulating your body's production of the energizing hormone adrenaline while slowing production of the sleep-inducing hormone melatonin.
Make the Most of Bedtime
Kids need at least 7 hours of sleep each night, while many need 8 hours or longer in order to wake up feeling refreshed. If your child has trouble waking up in the morning, it might be because she's not getting enough sleep at night. Set a consistent bedtime and stick with it, even on weekends. Fluctuating bedtimes can make it harder for your child to wake up in the morning, according to a 2009 article on the "Psychology Today" blog written by Dennis Rosen, M.D., pediatric sleep specialist at Children's Hospital Boston.
Put Your Child in Charge
Giving your child some power over his morning routine is a practical way to help him wake up. On the Disney Family.com site, Polland recommends letting your child choose an alarm clock that plays music or makes a wake-up noise your child likes. Having his own alarm clock also lets your child plan his morning the way he prefers. He can wake up earlier, if he likes to move slowly in the morning, or set his alarm for a little later, if he doesn't mind moving at top speed when he wakes up.
Wet Their Whistles
Most people are dehydrated when they wake up. After all, you haven't had anything to drink or eat for 7 hours or more while you've been sleeping. Dehydration can make you groggy and slow-moving, but a drink will help your body wake up, according to an excerpt from "Stealth Health." Bring your child a morning glass of orange juice or leave a cup of water on her night table so she can get hydrated and get moving.
