Everyone knows that getting enough sleep is very important for kids' health and well-being. However, it can be difficult to get kids to go to sleep when needed. Below are different ways to help create good sleeping habits for your kids.
It’s important to make sure you are consistent with following the sleep hygiene tips. It may take some time for you and your child to get used to the new routine. Don’t give up if it takes a while but just stick with it. You will start to see results.
- Stick to the same bedtime and wake time, even on the weekends. Children have better sleep habits when they go to sleep and wake up at the same time every day. Staying up late on the weekends or during vacations can throw off the child’s sleep schedule for several days.
- Beds are for sleeping. Avoid letting your child spend too much non-sleeping time in their bed. The brain associates different habits with different activities. If your child is doing active things while in bed, then the brain will associate it with being active and not sleeping.
- Create a cozy, comfy room. The room needs to be cool, quiet and comfortable. There needs to be no screens at all, including a tv.
- Alarms clocks are for waking up. Some children stress over the time it takes to fall asleep. With these children you have two options. 1. Remove any clocks from their room. 2. If they need an alarm clock, turn it away so that they can’t see the time and move it to where they can’t reach it while in bed.
- Bedtime routine: Bedtime needs to follow a predictable schedule. This can include bathing, brushing teeth and reading a story.
- Quiet and calming activities before bedtime: Avoid any stimulating activities an hour before bedtime will help get the child’s body and brain into winding down. Stimulating activities include, video games, watching tv and any physical activity.
- Exercise earlier in the day. Physical activity earlier in the day will help with sleeping at night. This also allows the child to have an easier time focusing and staying awake during the day.
- Teach your child how to relax. If your child needs help relaxing, they can use deep breathing techniques or meditation or relaxing guided imagery.
- Avoid caffeine. Avoid letting your child consume any caffeine in the late afternoon or early evening. This includes soda, chocolate, tea and coffee.
- Worry time should not be at bedtime. If your child worries a lot, bedtime is not the time to talk about those worries. Create a time earlier in the day to talk about worries.
- Children should be put to bed drowsy but still awake. Letting the child fall asleep in other places or with the parents in the room forms hard to break habits.
- Cuddle up with a stuffed animal or a comfy blanket. Giving your child a security object can be helpful in transitioning them to feel good and safe when you're not there.
- Bedtime check ups should be short and sweet. When checking in on your child the main purpose is to let them know that you are there and they are alright. Keep the check up brief and boring.
It’s important to make sure you are consistent with following the sleep hygiene tips. It may take some time for you and your child to get used to the new routine. Don’t give up if it takes a while but just stick with it. You will start to see results.
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