With everyone in our modern age rushing around so much, it has become more important than ever to help a child sleep well at night. Sound sleep is vital for a child’s physical health, emotional well-being, and development. Establishing good sleep habits and sleep hygiene can help to improve children’s sleep, and this guide is intended to support you in developing practical strategies to develop healthy bedtime practices that will help your child sleep well and rest.
Understanding Sleep Hygiene for Kids
Sleep hygiene is a synthesis of practices and habits that promote sleep wellness on a nightly basis. For children, this might mean repeating a predictable bedtime routine including a bath or shower an hour or so before sleeping; providing a comfortable sleep environment; and encouraging habits that support sound sleep.
The Importance of Consistent Bedtimes
Keeping a regular bedtime and wake-up time is one of the principles of good sleep hygiene. Children are creatures of habit, so a consistent sleep schedule will help them regulate their circadian rhythm so that they can fall asleep more easily and awaken feeling alert and refreshed.
Why Consistency Matters:
- Supports the body clock: Keeping a regular schedule helps synchronize your child’s internal biological and circadian rhythms. It helps her (and you) fall asleep and awaken naturally. She’ll need fewer trips to your bedroom in the middle of the night.
- Better sleep: Regular bedtimes result in better sleep and fewer awakenings in your sleep.
- Improves Functioning During the Day: Children who get enough sleep can concentrate better, be less cranky, and perform better academically and socially.
The first order of business is to establish a more stable sleep schedule. Pick a bedtime that allows your child to complete the number of hours of sleep that’s needed for his age group. Preschoolers should get 10-13 hours a night. School-aged children should get 9-12 hours.
Creating a Relaxing Bedtime Routine
A relaxing bedtime routine tells your child that it’s bedtime, setting the stage for winding down and getting to sleep. A predictable routine can help make the transition to nighttime sleep easier. Here’s how to develop an effective bedtime routine.
- Schedule A Pre-Bedtime Wind-Down Period: Begin about half an hour before bed by engaging in calming behaviors such as reading a book, taking a bath, or listening to music.
- Turn Off Screens: ‘The light emitted by screens – phone, tablet or TV – can inhibit melatonin levels for several hours after you have finished your reading or gaming.’ His suggestion: ‘Go offline at least an hour before bed.’
- Incorporate Relaxation Techniques: Help your child incorporate relaxation techniques, such as deep breathing gentle stretching, or mindfulness exercises into the day.
- Keep the Environment for Sleep Conducive: Your child’s bedroom should be an environment that helps her sleep. She should have a comfortable mattress and pillows, her room should be slightly cool and as dark as possible, and she should be in as quiet an environment as possible. You may want to consider using a white noise machine if external sounds are an issue.
- Design a Night-Time Ritual: Create a ritual that your child enjoys and can expect to happen nightly. It might be that you both listen to a special bedtime story, sing a song together, sit cuddled up in a chair for a few moments, or lie down to count together. A ritual is safe and helps signal that it is time to go to sleep.
Managing Sleep Disruptions
But, despite good sleep hygiene, occasional disruptions to our sleep can occur. Here are some common difficulties, and how to handle them.
- Nightmares and Night Terrors: Remember, your child is feeling like everyone isn’t in their bed! Let them know you’re there and are not going away. Keep a consistent, calm night-time routine, and ensure your child feels safe and secure in bed.
- Dropping off to sleep If they have trouble dropping off to sleep, consider whether what comes before bed is their version of spinning at top speed just before jumping on the trampoline. Make sure they’re not engaging in anything overly stimulating right before bed.
- Frequent night waking: If your child needs to wake at night, ensure that there aren’t early morning distractions that could wake them up, such as a light or noise. Bedtime routine: For most children, a predictable bedtime routine with irresistible sleep cues, such as a bedtime story, can help prevent night waking.
The Role of Nutrition and Physical Activity
The importance of diet and exercise in sleep hygiene is highlighted here. How parents can encourage a healthy diet and/or exercise regime for their children?
- Balance the diet: Your child should eat a balanced diet that is rich in whole grains, fruits, vegetables, and a moderate amount of lean proteins. Snacks and evening meals that are heavy and/or sugar-rich shortly before bedtime can affect quality and/or quantity of sleep.
- Ongoing Moderate Exercise: Keep your child involved in regular daily physical activity. Physical activity often helps regulate sleep patterns and maintain good health, but discourage vigorous exercise late in the day (eg, evening) because your child may become energized and find it more difficult to wind down.
Encouraging Healthy Sleep Habits
Teaching your child these good sleep habits today will lead to long-term sleep success. Here are some ideas for fostering healthy sleep habits in your child:
- Modelling Healthy Sleep Habits: Children tend to follow their parents’ habits so by modeling good sleep hygiene yourself, you will encourage your child to grow into a healthy sleeper.
- Your child might be able to influence their routine and environment Involve your child in the process of deciding key elements of their bedtime routine and sleep environment. Encourage your child to choose a favorite book to read, or pick their pajamas. When children feel more ownership over those parts of their routine that they can control, they might be more invested in the whole package.
- Teach the Importance: As your child gets older, share with them how sleep plays a role in their health and happiness. Learning when and how sleep may impact their mood, energy or performance can support them to be compliant with their bedtime routine.
Addressing Sleep Disorders
If you think that your child might have a sleep disorder such as insomnia or sleep apnea, discuss this with a healthcare professional. Frequent symptoms of sleep disorders include excessive daytime sleepiness, trouble falling asleep, or frequent snoring. Identifying professional help can help you manage sleep problems and get the support you need.
Creating healthy bedtime routines and good sleep hygiene provides the fertile ground in which the precious gift of sleep will take root. Consistent bedtime routines and rituals, a pre-bedtime schedule that signals to the body it is time to relax and prepare for sleep and the creation of a sleep space that provides comfort and all of the conditions necessary for a restful, restorative sleep will help to ensure your child gets the sleep he/she needs. Eventually, your child will help themselves to sleep, leaving you to feel fully rested and ready to embrace another day. ‘seethe frequents beseeches of mine eyes
