Parenting

How to Help Your Child Get a Better Night’s Sleep

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Sleep plays a crucial role in every child’s development. It may impact bone development and growth, memory and learning, and attention span. When children get quality sleep, they may grow reasonably, more likely to retain information and have longer attention spans. Unfortunately, some kids sleep better than others. If you haven’t been blessed with a ‘good sleeper’ and your little one continues to wake up multiple times a night, you might be looking for advice on how to help them (and you) get a good night’s sleep.

How to Help Your Child Get a Better Night’s Sleep

For instance, if you feel like you need help in understanding and addressing your child’s sleep needs, working with a professional gentle sleep consultant can be an excellent idea. Consultants can offer information on how to aid your little one’s sleep to keep him physically and emotionally healthy. But aside from seeking consultancy services from your child’s sleep expert, there are also ways to help improve sleep. Here are some tips.

Set up a bedtime routine

As all parents know, children thrive on routine. So, if you haven’t already, now is the right time to set up a consistent routine for bedtime. It doesn’t have to include anything elaborate. Just ensure that you and your child do the same things at the same time every night before it is time to go to sleep. A steamy, relaxing bath followed by a cup of warm milk and their favorite bedtime story are all great ideas.

You will also need to make sure that they will bed at a reasonable hour based on their age. Toddlers up to the age of three should go down for the night at around 7:00 pm, children between the ages of three and six should go down no later than 7:30 pm, and kids up to the age of 12 should be tucked in by 8 pm.

Engage in calming activities

All screens need to be off at least an hour before your child is due to sleep. The blue light emitted from various devices stimulates the brain and can make it more challenging to drift off. Engage in more calming activities instead, such as telling each other stories, singing songs, or building puzzles.

Be careful with naps.

Try to get your child down for their nap no later than 11:30 am and ensure that it only lasts around one hour. If your child is still napping during the day despite being over the age of five, limit their naps to approximately 30 minutes.

Make sure their bedroom is comfortable.

You need to ensure that your child’s bedroom environment is conducive to sleep. Therefore, it is essential to limit noise and light and keep the temperature cool. If you live on a noisy street or have inconsiderate neighbors, a white noise machine or a white noise app can make all the difference in keeping your child in dreamland for longer.

Have you double-checked that their mattress is supportive and comfortable enough, too? Most kids sleep better on a firmer surface. If you’re keen to go the eco-friendly route and limit exposure to harmful chemicals, several mattresses and furniture manufacturers specialize in sustainable materials and ‘green’ mattresses. Birch by Helix is an excellent example of a mattress company that focuses on sustainable materials used for furniture.

Turn off screens before going to bed.

In today’s digital world, kids tend to use electronic devices to keep themselves entertained. Unfortunately, excessive smartphones and other electronic devices a few hours before bed may adversely affect their sleep. This is because the light from the said devices tends to stimulate your little one’s brain, making them feel wired all night. Also, using electronics one to two hours before going to bed may prevent the production of some sleep hormones, such as melatonin and serotonin. 

With these things being said, it’s essential to power down at bedtime. Limit your little one’s screen time to help them get a better night’s sleep. When their brain doesn’t feel wired because of excessive electronic use, they can quickly settle down and sleep adequately during the night. 

Spend more time outside

A lack of sunshine means reduced Vitamin D, but it can also mean negative consequences for your child’s sleep-wake cycle. Please encourage them to head outdoors for at least an hour or two every day. They will get a good dose of sunlight and enjoy some exercise, making it easier for them to drift off at bedtime.

Here’s to improved sleep for the child and mom and dad, too!

How to Help Your Child Get a Better Night’s Sleep

These five tips on how to help your child get a better night’s sleep will have both you and your child sounds asleep in no time! If you loved these great tips, make sure to subscribe to our email list below and check out our parenting advice section!

Alicia Trautwein is an Autism advocate, writer, motivational speaker, and dedicated mom of four. Alicia’s desire to advocate for Autism comes from her own autism diagnosis and that of her three children, niece, and brother. Her life’s mission is to educate on autism acceptance and change the world for future generations of autistic individuals.

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