Healthy sleep tips for kids
A sleepy child is a peaceful child. When your kids don’t go to sleep on time or get inadequate sleep, they are sure to get cranky in the wake hours. Therefore, creating a healthy sleep schedule for children is critical.
More than their mood, insufficient sleep can also affect their development. Most toddlers’ brains work hard on growth activities while sleeping, like putting memories in sequence, learning essential and non-essential things, etc. The regulatory hormones function intensely about 20 minutes into a deep sleep.
However, just knowing this fact wouldn’t ensure a good night’s sleep for your kid. Several factors are responsible for your child to enjoy their resting period before they wake up with a fresh and relaxed mind and body.
About good sleep
A good night’s sleep isn’t about putting your kid into bed. Instead, it is to ensure that they don’t wake up for brief moments at night and have trouble getting back to sleep. Getting to sleep and staying asleep are two matters that parents must give adequate attention to equally.
Further, parents must know their kids’ minimum and maximum sleeping hours so they can plan their activities accordingly. Here’s a tabular reference for the same:
Having a healthy sleep schedule presents several benefits for the kids like a stronger immune system, boosted memory, performance, behaviour, etc. Similarly, inadequate sleep poses irritability, obesity, headaches, hypertension, difficulties in concentration, etc.
Therefore, looking into tips and strategies to let your kids have a beautiful night’s sleep is crucial.
Tips for healthy sleep for children
Implement all or a few of the following suggestions to ensure your child gets a good night of sleep for adequate hours:
- Create a bedtime routine to follow religiously
Have a religious bedtime plan starting every day at the same time. It will get your kids habitual and sleepy around the time automatically. Each kid is different and likes to have a varying routine. For instance, some kids prefer reading books while others sleep to music.
Further, a teen kid might want to chat about their day. No matter the case, creating and sticking to a routine will make it easy for your kids to sleep at the decided time. Your schedule should be flexible and adaptable anywhere so that even if you’re out, the kid doesn’t find it challenging to sleep. Usually, it is brushing, reading/ talking/ listening to music, and sleeping.
- Incorporate activities during the day
A lethargic child is more likely to sleep faster at night than an active one. Therefore, include different physical and mental activities that aren’t overburdening but tiring enough for the kids to sleep peacefully.
Physical activities include swimming, running, playing outdoor games, etc. Similarly, mental games include chess, abacus, and similar brain games that make them ponder. The only thing is to know how much your child can handle; so you don’t overstrain them at a young age.
- Screen time monitoring
The current-gen kids are hooked to the screen to play games, watch videos, use Instagram, etc. However, monitoring how much time they spend is critical as it affects their sleep. Giving them screens, especially right before bedtime, is a terrible idea. The emitted light stimulates the brain, making it challenging for your child to fall asleep.
TVs, mobile phones, etc., inhibit melatonin and serotonin hormone production, which are essential sleep hormones. Watch this activity and ensure it doesn’t become a habit but an irregular occurrence.
- A sleep-inducing environment
If your environment is hustling-bustling, filled with loud music, shouts, or odd temperatures, it can become problematic for your kid to sleep. Therefore, switch off all the noises and lights that prevent a good night’s sleep for the kids.
Similarly, have a comfortable mattress for your child to lay on with a couple of pillows and not many toys. Also, avoid watching scary shows at night or all together, so your kid feels safe in their room alone.
- Handle stress and excitement
Often, kids don’t go to sleep in stress or excitement of an upcoming event. For instance, if they have a trip to go to in the morning or have an important test, it can keep them up late at night.
Manage these emotions in your child’s head. Do not invalidate or tackle them improperly. Let your children communicate their feelings in a safe space, and try putting them to sleep on time.
Punishing your kids for not sleeping on time should be avoided. Instead, try to understand the reasons and tackle them. Acknowledge and ensure your baby gets a peaceful sleep. The routine will take time to build, but till then, you can practice the above-mentioned tip every day and don’t give up hope.
Shyla Verma is a Digital Marketing Strategist at aloha. She extensively writes about healthy tips, how to live a healthy life and other lifestyle related content. She has been a vital part is creating engaging content to build a credible online presence on various marketing mediums. From creating a plan to carrying through execution, she oversees several aspects of digital marketing. Apart from work she enjoys going on adventurous tours, cooking and dancing.