A good night’s sleep is an indispensable component of a healthy lifestyle for anyone. If you have children, it’s vital that they get an adequate amount of sleep to help improve their memory, learning, and overall general health. If you have noticed that your child is finding it difficult to drift off at night, here are 5 things you can do to help your kids sleep better.
Establish an Individualized Bedtime
The amount of sleep your child needs per night will depend on their age. For example, if you have a 5-year-old, they will need a minimum of 11 hours of sleep per night, whereas a 9-year-old will need roughly 10 hours. Each child is different and will have variable sleep patterns and needs, so as a parent, you need to work with your child to set a responsible bedtime, meaning they have sufficient time to get enough sleep and wake up feeling alert and ready for the day ahead.
Set a Consistent Bedtime Routine
Routine is crucial for all children. Whether you have an infant, toddler, or preschooler, structure can help your child get plenty of sleep and reduce stress levels. If your child is going to sleep and waking up at different times, they won’t have a regular body clock, which can have a negative impact on their learning and development. Primarily, you should create a routine that is relaxing, comforting and provides stability, so whether this includes brushing their teeth or reading a bedtime story, the sooner your child gets into a routine, the better.
Depending on the age of your child, they may have a whole host of distractions in their room, which can play havoc with their sleep. Television screens, smartphones and computer monitors can all interfere with your child’s sleep, making it more difficult for them to drift off. Each of the examples listed emits a blue light that can hinder the production of hormones like melatonin, meaning that your child may be kept up for an additional 60 minutes should they use any of the devices right before bedtime. To promote good quality sleep, it’s essential that you make your child’s bedroom a screen-free zone.
Create a Relaxing Environment
How your child’s bedroom looks and feels can have a major influence on the amount of sleep they get per night. If your child’s bedroom is full of clutter, this can have negative effects on their mindset, increasing the risk of them feeling stressed and anxious. There are several things you can do to create a sleep-inducing bedroom such as purchasing soft sheets, adding warm and natural materials, and ensuring the room is truly dark for aiding sleep. If your child snores, you can purchase a new mattress, which can have enormous benefits, as shown in this review of the best mattress for side sleepers.
Help Alleviate Fears
It’s common for children to have fears and phobias, especially when going to sleep. Many kids are worried that there are scary creatures like ghosts and monsters in their room, so if your child is feeling anxious before bedtime, make sure that you address their concerns and provide support and care to help them feel more relaxed. We were all children once, so try and put yourself in their shoes and understand that their fears are valid.
Many children have difficulty getting enough rest, so if your little ones fall into this category, there are lots of techniques and strategies you can use to aid sleep and ensure they wake up feeling refreshed and ready for the day ahead.