Some kids are notoriously bad sleepers. They have a lot of energy and often can’t seem to calm down enough to fall asleep. However, many of them need a little help getting to sleep after feeding or a busy playtime. If you’re struggling to get your kids to sleep, here are a few tips that may help:
1. Establish a Bedtime Routine
Most parents know the importance of a bedtime routine for their kids. A regular routine helps to signal to the body that it is time to wind down and prepare for sleep. You might start by having your child take a bath or shower to help them relax. Also, read them a story or sing them a lullaby as you can tuck them into bed and say goodnight.
Consider leveraging technology for a consistent routine. Many great apps and devices can help with bedtime routines. For example, a sleep enhancement system can help you keep track of your child’s sleep patterns and develop a routine accordingly. Its algorithm-based sleep score can also help you identify and correct underlying sleep issues by checking the time, depth, and quality of the kids’ sleep.
2. Create a Calm and Relaxing Environment
If your kids are having trouble sleeping, you can do a few things to create a calm and relaxing environment:
- Make sure the room is dark enough by using blackout curtains or shutting off any bright lights.
- Create some white noise with a fan or a sound machine.
- Keep the room at a comfortable temperature that’s neither too hot nor too cold.
3. Avoid Screens Before Bedtime
The average child spends nearly six hours a day looking at a screen, whether it’s a TV, computer, tablet, or smartphone. And that number is only increasing as devices become more commonplace and portable. Unfortunately, all this screen time can take a toll on your child’s sleep. The blue light emitted by screens suppresses the production of melatonin, the hormone that helps regulate the sleep-wake cycle.
It makes it harder for your child to fall asleep and maintain sleep. Studies have also shown many shows and games have content that stimulates anxiety. To ensure that your child is getting enough rest, establish screen-free time before bed to give their bodies a chance to wind down and prepare for sleep.
4. Make Sure Your Child Is Getting Enough Exercise During the Day
Most adults follow a daily routine that includes physical activity, whether going to the gym, running, or simply taking a brisk walk. However, many children do not get the same exercise during the day. It can lead to several problems, including difficulty sleeping at night.
Furthermore, exercise promotes healthy growth and development, so it’s vital to ensure your child gets enough physical activity during the day. Consider enrolling them in a sports team or taking them for regular walks or bike rides.
5. Offer Reassurance and Comfort When Needed
Getting a good night’s sleep is crucial for physical and mental health, yet getting the recommended eight hours a night can be tricky. It’s common for kids who often have difficulty winding down at the end of the day. As a parent, you can help your child get a better night’s sleep by offering reassurance and comfort when needed. Try reading them a bedtime story, singing a lullaby, or spending some time talking with them about their day.
By providing support and encouragement, you can help your child relax and feel more comfortable at bedtime, leading to better sleep. As a result, your child will focus during the day and have more energy for play.
6. Establish A Consistent Wake-Up Time
Having a scheduled wake-up time helps to set the child’s brain and enables them to fall asleep at night. For example, if your child wakes up at 7 am, stick to that schedule on weekends to avoid significant disruptions.
Sleep is a reliable therapy for many problems children face. Getting kids to sleep can be a tough battle, but it’s worth it. The above tips may help you in your journey to get your child to sleep better. Persist and keep trying different things until you find something that works for your kid until they grow enough to sleep on their own.