Life is very exciting for children, and they usually want to be awake for as long as possible, so for many, bedtime can be a nightmare. They must go to bed at a reasonable time and stay there because, with a lack of sleep, children can become irritable, which can create a lot of behavior problems. Getting into a routine, with things that you do every day will help them to settle more easily and get the sleep that they need. There is nothing that works for every child, but hopefully, some of the ideas below will help you to improve your child’s bedtime routine:
Make their room conducive with sleep
Your child’s bedroom needs to be the perfect environment to encourage them to go to sleep. Try to avoid putting any kind of screen in there, and make sure that you have thick curtains to block out the light during the summer months. It is also a good idea to make sure they have a bed that they find comfy. The best twin mattress for child could be an excellent mattress to choose as you will be able to sit with them comfortably if you want to read a story before bed.
The bed that you choose shouldn’t have a lot of blankets on it, as that could lead to them waking up because they are overheating. It might also be a good idea to limit the number of stuffed animals they have on their bed so that they don’t get distracted by them.
Start to slow down
It can be hard for a child to transition from what they were doing, straight to bedtime. That is why it is crucial to start to slow down about an hour before bed. During this time, there are many things that you can do, but they should be low energy activities that encourage your child to relax. Some of the things that you could do include a warm bath, getting changed into their pajamas, brushing their teeth, reading a story together, and cuddling. All these activities encourage a calming environment, without anything that is going to get them riled up.
If your child has a hard time understanding why you aren’t getting ready for bed as well, you can turn the pre-bedtime routine into something that the whole family does together. Get into your pajamas and brush your teeth as well. You can set a good example for them.
No television before bed
It is a good idea not to let your child watch tv before bed. In fact, it would be better if they didn’t go on any electrical devices before bed. Just like with adults, the blue light that is emitted from the screens of electronic devices can delay the feeling of tiredness, making it harder for them to get to sleep.
High energy, suspenseful programs are also not very relaxing, and it may take them some time to calm down after the program has finished.
It might be a good idea to ensure that there are no screens in your child’s rooms, so they have no temptation to turn them on.
Turn the lights down
Bright lights do not make for a calming environment. If possible, you should dim the main light, or if it doesn’t have a dimmer switch, you should turn off the main light and turn on a lamp instead. It is not a good idea to let your child sleep with a light on, but if they do not like the dark, you could buy them a night light or leave the landing light on with their door slightly open.
Keep bedtime and morning wake-up consistent
Trying to keep your child’s bedtimes and wake-up times consistent, will help their bodies to get used to going to sleep, and may mean that they start to settle down naturally. It should even be carried on during the weekend and school holidays, no matter how tempting it is to let the routine go a bit because if you aren’t consistent, it gets more challenging to get them settled in bed.
Don’t let them nap for too long
Younger children usually need a nap to get through the day, and on particularly tiring days slightly older children will need one too. Naps are okay, but you need to make sure that they don’t last too long, or are too close to bedtime. Naps that are too long or too close to bedtime will make it harder for your child to fall asleep at the usual time and may cause them to get frustrated and restless.
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