A good night sleep is an essential part of kids’ life. They need to sleep peacefully to wake up fresh for the next day. Most of the kids wake up by themselves in the morning if they’re getting enough good-quality sleep. Here are 10 ways to help your children sleep better.
Create A Bedtime Routine
Children need to get used to a bedtime routine every night, and usually, it helps them to fall asleep at around the same time. For young children, bathtime, a quick story, and then the bed is a routine way to get ready for bed. For older children, you may wish to replace storytime with a quiet chat instead.
It’s essential that children feel relaxed in their bedroom because it helps reinforce good sleep patterns. A good comfortable mattress will help them to feel relaxed and ready for sleep; read this helpful Puffy mattress guide. Think of ways you can help your child wind down, such as by allowing them to read a book or to listen to light music. If you’re finding that your child has trouble falling asleep after a 30-minute relaxation session, he or she may need a longer bedtime prep.
Maintain A Circadian Rhythm
Your child must develop a good circadian rhythm early on. Make it a point to have him or her wake up and go to sleep around the same time every day with only an hour discrepancy at the most. This is good practice to employ even during holidays or when school is out.
Older children shouldn’t take long naps as it can interfere with nighttime sleep. Make sure that your child doesn’t nap more than 20 minutes a day if he or she is older than five.
Encourage Nighttime Safety
Children tend to have a very active imagination, which is both a blessing and a curse. Never allow your child to watch or read anything scary around bedtime. If your child is scared of the dark, figure out how he or she will feel safer at night. In some instances, rewarding your child may help cure nighttime fears.
Avoid Bright Lights And Loud Noises
It’s crucial to create the ideal environment for sleep for your child. This means that the bedroom should remain free of anything that emits bright blue light, such as television sets and mobile devices. They suppress melatonin, and that makes it all the harder to get to sleep. Additionally, use only dim bulbs in the bedroom as brighter bulbs have the same effect as electronics.
Quick Tip: Make sure to dim lights and remove any electronics from the bedroom at least an hour before bedtime. This gives plenty of time for your child to wind down. If your child can only sleep with a nightlight, use one that takes a small bulb that emits a warm glow.
Some children make it a point to constantly keep checking the time. If this is the case with your child, hide their clock or move it to a spot where they can’t see it from the bed.
Eat Well At The Right Time
It’s essential for youngsters to eat a filling yet light dinner. Never let your child eat too much or too little as it can make getting to sleep uncomfortable. Use breakfast time to ensure that your child eats a well-rounded meal and doesn’t compromise on the nutrients.
Soak In Natural Light
Let your child enjoy the outdoors and soak up the sun! This allows the suppression of melatonin to the point where he or she will only feel tired at nighttime when it’s appropriate to sleep.
Caffeine is a great way to boost energy, but it can hinder your child’s ability to wind down and go to sleep at the end of the day. Help your child avoid caffeinated beverages such as soda, tea, or coffee in the later afternoons and evenings.