5 Ways to Help Your Child Sleep Better

Getting a good night’s sleep can be an important part of helping your child grow and develop mentally and physically. Quality sleep is key for children to help them stay energized during the day and make healthier decisions. To ensure that your child gets enough restful sleep.

Creating a comfortable, calm atmosphere for sleep is key to getting quality rest. You can also help your child establish a regular bedtime routine that includes calming activities such as reading, taking a warm bath or listening to relaxing music.

Best Way to Help Your Child Get Good Sleep

As a parent, you probably have experienced the woes of a night’s sleep routine with your children. Many parents struggle with getting their kids to bed and then creating a sleep routine.

Encourage your child to follow good sleep hygiene habits by avoiding caffeinated beverages late in the day and limiting screen time before bedtime. Eating a healthy evening snack is also recommended, as long as it does not contain too much sugar, which can disrupt sleep.

 Read more to know 5 ways to help your child sleep better.

Why is Sleep Crucial For Children?

Did you know when your children do not get enough sleep, they have a harder time controlling their emotions? Some children may develop anger management, concentration, weight, and behavior issues. 

Symptoms of sleep deprivation in children

 

  • Moodiness and irritability
  • Whining 
  • Temper outbursts
  • out-of-control tantrums
  • The inclination to ‘explode’ at the most trivial incitement.
  • Being overly active
  • Daytime naps
  • Constant yawning
  • Drooping eyelids
  • Feeling weakness, not able to think and walk clearly
  • Hesitation in getting out of bed in the morning.

5 Reasons Your Child is Not Sleeping in a Routine and How to Tackle Them!

The best way to help your child get good sleep is to create a consistent evening routine. Regular exercise is also important for getting good quality sleep because it helps your child relax at night.

Overtired children 

Children usually stay awake for a long period of time. From waking up early in the morning to having an active day, kids stay super active all day. 

They may get tired by 6-7 pm, but as parents, we usually assume that if we put the child to sleep now, they won’t be able to sleep through the night. 

Solution: The solution to this difficulty is an earlier bedtime. Parents can introduce a peaceful, hour-long pre-bedtime routine, which may include reading, bathing, massage or some quiet time with parents.

 

The Child is Not Tired at all

Most children are not able to sleep in a routine since they do not follow a set sleeping schedule. Some nap longer or multiple times a day, which causes them to remain fresher. Even if the parents were tired – the child would not like to sleep. 

Solution – Building a steady and relaxing bedtime routine. Avoid any exciting toys /events/news just before bedtime. 

 

The Bedtime Routine is Not Exciting

 An “excellent” bedtime system is one where your child will look forward to each night and voluntarily cooperate.

Solution – As parents, you and your child must disconnect yourself from any digital media at least 1 hour before sleep time. Some tips for creating a bedtime routine

  • Take a bath
  • put on a nightdress
  • brush teeth
  • read a book
  • potty time
  • go to sleep
  • lights out

 

Children Want to Spend Time With You

At night, your children may want to spend time with you. Sometimes, kids want to feel secure and loved. They want their parents to talk to them and share time cuddling, hugging, kissing, or being in their parent’s lap. 

Solution -Spend 30 minutes daily with your child before they sleep. Talk to them about their day, friends, and school. Discuss any issues they may face in school, with friends, a teacher, or on their bus. Could you give them a way out of their issue? Let them know that you are interested in them and their day. 

 

They May be Afraid to Sleep Alone

Kids may find it tough to sleep alone, especially if they sleep in a different room. As a child, I would find the rotating fan in our bedroom scary. In the same manner, your child may be scared of something too.

Solution – It is important to understand that we must make our children feel secure as parents. To ensure you hear them out and acknowledge their fear. Talk about it as a family and find a solution. E.g., leaving a dim light on in the room, thinking positive and happy thoughts, remembering God and saying his name if you are religious, teaching your child relaxation technique, and checking from time to time. 

Tips for Improving Your Child’s Sleep

 

  1. Do not give your kids food or drinks with caffeine at least six hours before bedtime.
  2. Ensure that the temperature in the bedroom is suitable and that the bedroom is dark / dimly lit
  3. Keep the noise level in the house low.
  4. Avoid large meals close to bedtime.
  5. Do not engage in any exciting new games during bedtime.
  6. Total disconnection from social and digital media at least 1 hour before going to sleep ( NO television, computer, mobile phone, radio) 
  7. Put kids in bed when they appear sleepy ( yawning, getting cranky )

How much sleep does your child need throughout the day?

Everyone needs sleep. Babies, children, and teens require significantly more sleep than grown-ups to maintain their rapid mental and physical development. Most parents know for definite that their growing child needs a good night’s sleep, but many do not know just how much is needed. In this post, I will discuss the importance of Children and Sleep and the impact that a child can go through if they miss as little as 30 to 60 minutes of sleep time.

 

Children and Sleep

The sleep-wake cycle is controlled by light and dark. The sleep rhythms take time to mature, resulting in the erratic sleep schedule that a newborn experiences. The rhythms begin to develop at about six weeks; by three to six months, most infants have a regular sleep-wake cycle.

By the age of two, most kids have spent more time sleeping than waking and overall, a child spends 40 percent of their childhood sleeping. It is especially important, Children and Sleep as it directly impacts mental and physical development.

Read more about children and sleep.

Final thought

The importance of good sleep for children cannot be overstated. Good sleep helps children to stay healthy and alert, boosts their mental health, improves their memory and concentration, and even helps them in their academic performance. Children need to get the right amount of sleep each night to grow and develop properly.

 Parents can help to ensure that their children get the quality sleep they need by setting a consistent bedtime, reducing screen time before bed, and encouraging healthy habits like exercise during the day. Good sleep is an essential part of a child’s overall health and well-being, and it should be prioritized by parents and caregivers alike.

 

 

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