Is your child having difficulty sleeping? Here are 7 ways to make your her bedtime easy

You can help your children sleep better by establishing a regular bedtime routine. These 7 tips will help you in a big way.
Sleep hygiene tips for kids. Image courtesy: Shutterstock
Aayushi Gupta Updated: 23 Jul 2021, 15:23 pm IST
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So how do you get your child to go to sleep at night? Isn’t it the biggest concern for every mother? A mother tries several hacks to ensure her child gets enough sleep. Still, most of the kids struggle to fall asleep or stay asleep — not getting adequate rest can feel daunting. Good sleep is important for your child’s physical and mental well-being; therefore, a relaxing bedtime routine is a must, so they can get a good night’s sleep. 

But the big question mark is how? Nearly every parent has had to deal with the difficulties of putting a child to bed at some point. Fortunately, specific behavioral changes and adjustments to the sleep environment will help most children with sleep. 

Here we give you 7 tips on getting your kids to bed on time every night:
1. Set up a bedtime routine

Keep your child’s sleep and wake times regular each day. Because none of us can sleep right away, warn or remind your child that bedtime is in five minutes or ask them to go to bed. This way, you can help your child’s body clock establish a regular sleep pattern. Bedtimes are most useful when they’re consistent, and can encourage your child to relax before bedtime. 

You can also encourage your child for:

  • A relaxing bath
  • Brushing teeth
  • Storytime in bed
  • Goodnight kisses

Also read: Concerned about your child’s health during the monsoon? Boost their immunity with these foods

2. Create an ideal sleeping environment

Establish a consistent and relaxing environment for sleep in your child’s bedroom; this will promote sleeping. It’s best to keep their room dark, quiet, and cool. If your child doesn’t like a totally dark room, turn on a small night light, or leave the hall light on and the door to the bedroom open. Creating a sleep-inducing environment will help to reduce the distraction and can help your child fall asleep more quickly. 

sleep tips for children
You can help your child sleep better. Image courtesy: Shutterstock
3. Avoid meals and caffeine before bedtime

Avoid feeding your child meals close to bedtime and don’t give anything that contains caffeine, less than six hours before bedtime. Caffeine is a stimulant and not very good for children. However, if you do allow your child, make sure they don’t have any drink containing sugar and caffeine, within three hours of bedtime. Snacks before bedtime are acceptable, as long as they are healthy and not very heavy. 

4. Shut off the screen

Check whether your child’s bedroom is too noisy for sleep or has too much light. Also, implement a screen curfew because mobile devices, TVs, computer screens, and tablets emit blue light that suppresses melatonin levels and delays sleepiness. So, turn off all the electronics and create an ideal environment for sleep. 

Also read: Doctor suggests 8 tips to protect children from monsoon related illnesses

5. Know how much sleep your child needs

The amount of sleep your child needs changes as they get older. A 3-6-year-old child needs about 11-12 hours of sleep every night, while a 7-12-year-old needs roughly 10 hours of sleep. And teens aged 13-18 years require about 8-10 hours of sleep. Understanding your child’s sleeping needs will help you set limitations and bedtime rules for your kids. 

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sleep tips for children
Inculcate good sleeping habits in your child. Image courtesy: Shutterstock
6. Make sure your child feels safe at night

Another thing you can try to improve your child’s sleep is to keep them away from watching scary content before bedtime. It can generate the feeling of fear and worry, which is a common reason for disturbed sleep. Their bedtime should be relaxing for them, so they can fall asleep quickly. 

7. Be on the lookout for signs of sleep disorders

Sometimes, your best-laid plans just don’t yield the results that you want. If you’ve established a consistent bedtime routine and your child is still facing difficulties with sleeping, your child may suffer from a sleep disorder. Monitor your child’s nightmares and sleeping behavior to determine the condition, thereby helping your child to overcome his problems. 

These ways will help to establish good sleep hygiene for your kids. 

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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