#1 Create A Bedtime Routine
A bedtime routine helps prepare the body and mind for a restful night, hence recommended for all kids. A simple routine such as giving them a warm bath, then a bedtime story almost always works for younger children. A quiet chat while sipping a warm cup of milk also comes in handy for older children too. One thing is however a must, have a specific time when all should go to bed and wake up. This makes it easier to have a healthy circadian rhythm.
#2 Encourage Them to Relax Before Going to Bed
Encouraging your children to wind down before heading to their bedrooms will also make it easier for them to sleep. This involves taking on activities that will help him/her to wind down, such as practicing deep breathing, listening to gentle music, or even read a book a few minutes before bedtime. A longer wind-down routine is also recommended for kids who tend to take longer to drift to sleep.
#3 Set A Specific Time for Bed and Waking Up
Make it a habit of sending the kids to bed and waking them up at the same time every night. They should also stick to the set bedtime during weekends and holidays, especially if they don’t need to go to school. Sending them to bed at the designated time improves their chances of dozing off immediately after hitting the blankets.
#4 Recommend Short Naps During the Day
While most kids will stop napping after the age of five, you need to discourage napping for more than 20 minutes if they still do. They should also stay away from bed a few hours to nighttime, as doing so will only make it harder to sleep well at night.
#5 Assure Them of Their Safety at Night
Is your son/daughter always afraid of going to bed alone? Are they afraid of the dark too? They then should never watch any scary movies, TV shows, or computer games. Some kids will feel safer if they had a flashlight standby.
#6 Keep Their Bedrooms Dark and Quiet
If you’ve ever tried sleeping in a noisy room or neighborhood, you then understand how difficult it can be. You thus need to ensure your kid’s bedroom is not only comfortable but free of unnecessary noises. Their mattress should be supportive and comfortable, read these Metro Mattress reviews. The bedroom also needs to be dark enough to encourage sleep as well. Your kids will sleep even better if they can avoid the TV, computer screens, or phones several hours to bedtime. These electronic devices emit blue light that interferes with the body’s ability to produce sleep hormones, leading to sleeplessness.
#7 Keep the Clock Facing Away from Their Beds
Most children, like adults, will start checking the time if unable to find sleep. Instead, have the clock or watch facing away from their beds to prevent clockwatching.
Dealing with night terrors
Since attempting to wake your child from a night terror may cause them more distress, gently guide them back to bed or wait until they fall back asleep. You can reassure them with a pat on the back or by squeezing their hand. Most incidents don’t last for more than a few minutes.
While there’s no “cure” for night terrors, you can take preventive measures to ensure your child is safe. If they move around during a sleep terror, make any sure doors leading outside the home are locked, place a safety gate at the top of the stairs, and remove any dangerous or breakable objects from the immediate vicinity.
You can also help your child to deal with anything that’s fueling their stress and work to reduce tension. A relaxing bedtime routine can help, as can avoiding caffeinated drinks during the day. If the incidents take place around the same time every night, you could try waking your child up about 15-30 minutes before to see if that helps.
