If only Vitamin Zzz was sold in the vitamin isle with a label that advised children to take it with their eyes closed for at least 10 hours a night! Maybe that would help them understand why bedtime is so important and why Mom and Dad are not happy when they tip toe down the stairs at 11 o’clock!

Kids of all ages need sleep to give their bodies time to rest after a busy day. It is just as important for keeping us healthy as any other vitamin. It helps their muscles, their bones and their skin repair themselves from the activity of the day. Plus getting enough sleep allows their immune systems time to strengthen and helps their bodies to fight off germs.

Experts agree most children need between 10 or 11 hours of sleep. As parents, we can help them achieve this by establishing a healthy sleep routine, keeping in mind that every child is different and there’s not a one-size-fits-all sleep solution.

For example, my 10-year-old wakes up at 7am regardless of what time she goes to bed, so the morning after a late night, she is up at 7am (and not in her best mood). My 8-year-old daughter wants to sleep a full 12 hours every single night, so if you put her to bed at midnight, don’t expect to see her until lunch the next day. My youngest is right on track, falls asleep in 3 seconds at exactly 8:30 and wakes up perky at 7:30.

To help them all get the rest they need, bedtime around here the same time every night, usually around 8pm. We encourage the older ones to read for 30 minutes as reading is a calming activity that helps their bodies prepare to fall asleep.

Things to avoid before bedtime include not having a large meal or caffeinated drinks that keep them awake and no scary movies before bed to activate those overactive imaginations! And as much as I advocate staying active, going for a 5km bike ride just before bed might not be the best time to exercise!

Let your kids know the importance of Vitamin Z. Tell them sleep lets their brain rest so it can wake up the next day even smarter. Remind them that sleep gives their body time to grow and their builds your immune system stronger. Help them make sure you are all getting your daily dose of Vitamin Zzzzzzz!