Sleep is an important part of everyone’s routine and an essential part of a healthy lifestyle. It is necessary for everyone but more crucial for kids, especially when they are growing mentally and physically.
But issues with falling asleep on time are not something only adults face; kids face them too. And if you are a parent you know the night challenge- putting them to bed is no less than a battle.
Below are some helpful tips that can make your everyday battles a lot easier.
Have a fixed sleeping schedule
Sleeping and waking up at a fixed time apply to both kids as well as adults. And this also includes weekends. This is because if your kids sleep late on weekends then it will be much harder for them to wake up on their school days. And if your kids are small then they must sleep before 9:00 pm, so they can get enough sleep and are better rested in the morning. Sticking to a fixed bedtime makes a child feel secure as it offers predictability.
2. Keep your gadgets away before bedtime
The melatonin hormone plays an important role in an individual’s sleep cycle. When the hormone is produced at a high-level people tend to feel sleepy.
But, watching TV, phones, Ipads, or any kind of gadget right before sleeping can keep you awake for 30-60mins. And according to research, blue light can affect the production of melatonin hormone.
3. Keep your dinner light
You must make sure that your child eats a satisfying meal before his bedtime. He should not be hungry or too full that can make him uncomfortable while sleeping. As it will become harder for your child to sleep on time. And in the morning make sure to give your child a heavy breakfast that can keep him energetic for the rest of the day.
4. Create a peaceful sleep environment
Before getting them to bed make sure the noise level is low in the house. Turn off all the lights and keep the room dark. And if your kids are afraid of the dark then turn on the night lamp or keep the hall light to the bedroom open.
5. Spend some time before sleeping
Kids are usually unsettled before bedtime and long for more attention, especially from their caregiver. When parents are out working most of the time, kids crave their attention once they are back. And if you are full-time at home then kids become even more dependent for your attention. For small babies, you must spend 5-10 minutes cuddling and making eye contact, singing, or whisper a few soothing words.
6. Relax before sleeping
At a young age kids have a hard time shutting their brains.
So forcing them to sleep will not be helpful. Instead, you can tell them to relax by teaching them a few breathing exercises. An old child might like to read a book or listening to light music before he winds down.
7. Stay more in natural light
Tell your child to get plenty of natural light. The morning brightness suppresses melatonin. It keeps the child more alert and focus in the day and sleepy at night time. This will help in improving his sleep cycle.
8. Practice, Practice, and Practice
Practicing good sleeping hygiene is very helpful. You must tell your kids to tidy their bed and bedroom before sleeping. This can avoid distraction in his sleep. The more you practice relaxing your mind, sleeping at the same time in the same area, the easier it will become to cope up with your sleeping issues.
And if you still feel it’s difficult to put your child to bed, then there are chances he is suffering from a sleep disorder. But there is nothing to worry about. You can talk to your child’s pediatrician about his sleeping habits and consult an appointment with a sleep specialist.