Sleep is essential to the development of your child of any age. Lack of sleep can affect the mood of your child, grades, and can be the cause of obesity. A child who has had enough sleep will be emotionally stable and is likely to have less anxiety. However, note that the amount of sleep your child needs depends on their age. For example, toddlers need 11-14 hours while the teens and pre-teens need 8-10 hours of sleep every night. So as you invest in a quality purple mattress and other beddings for your child’s room. Below you will learn of ways to improve bedtime for your children.
Have a Routine
Establishing a routine and sticking with it is a great step when raising children not just for bedtime but in their general life. You can come up with a time that works for you and your family, but make sure to sleep and wake up at the same time. When children can predict their activities, they are more calm and relaxed. Therefore, establish a routine together with your child if they are old enough. In addition to that, you can prepare them for bed by having them brush their teeth first, changing into pajamas, and having a bedtime story. With a routine, your child will sleep within 15-30 minutes after tucking them.
Dim the lights before bed
Many people who struggle with sleeping should have the room pitch black. In this way, melatonin, the sleep hormone, is produced best when it is dark. Electronic gadgets like phones, tablets, and TV are known to emit a blue light known as the waking light, which can stop or reduce the production of this hormone. You can have your child put down their gadgets 1 hour before bedtime to calm the brain and reduce activity. Instead, you can have them read a story or listen to soft music. It is also a good time to connect ad improve on your relationship.
Exercise
Exercise during the day is good. You want to keep your child active so that they are expending excess energy. You can take your toddler for walks and engage your pre-teens and teens in a sport. By the end of the activity, they will be tired and ready for a nap. It will also be easier to calm or soothe the muscles to recover in preparation for the following day. However, you want to avoid exercising in the evenings as this is not the time to produce adrenalin, the hormone that makes you active.
Diet
A cup of warm milk is very soothing for your child and aids in the production of melatonin. You want to keep off sugar and spice or heavy eating to avoid having an upset stomach. This is why bedtime should be at least 30 minutes to 1 hour after dinner, to get the food flowing. Also, to avoid a rumbling stomach too, if you notice that your child did not have enough food, you can provide a banana. A cup of chamomile tea will also come in handy to slow down the brain from all the worry and anxiety for your not so little angel.
Clutter-free Bedroom
It is nice to paint and customize your child’s bedroom, but you want to keep it a minimum, not forgetting that this is a place of relaxation and recharging. If your child is having trouble sleeping, you may want to tone down the colors of the drapes or covers. Avoid things hanging down on the bed or clutter all over the place. The TV and toys should also be in a separate room so that your child can associate the bedroom with sleep alone and not other distractive things.
To sum up, the above ways will help make bedtime fun for your children. Also, it will create a great bond between the two of you. Besides, their sleep quality will increase, and their grades in school will also improve. Try some of the above that you had not tried before to see whether they will help your child sleep fast and make it fun for them. Plus, ask other parents about how they make sleep time fun.
1