Ways to Help Your Kids Get a Good Night’s Sleep
One of the most important tools for fighting anxiety is sleep. Here are some tips to help your kids get consistent, restful sleep.
Create a Bedtime Routine
Young children need routines to succeed. Create a fixed bedtime ritual and make sure you follow it every night. For instance, have your bids brush their teeth, get in bed for a story, and say a gratitude prayer. Once you do this a few times, they will automatically ask for their special bedtime routine.
Set a Regular Wake-Up Time
You will need to wake them up consistently at the same time every day. This helps reduce their grogginess in the morning and gets their body used to sleeping and waking up at the same time. Do not change their schedule even on weekends.
Provide a Comfortable Environment
Children need a calming place to unwind before they can fall asleep. Provide them with a comfortable environment that has dim lights and quiet. Surrounding them with their favorite stuffed animal, soft bedding, and a cozy pillow will also help them relax and get into a comfy position for the night.
Shut Off Technology
More and more studies are finding that technology is affecting children’s sleep in a number of ways, such as the blue light from screens interfering with the sleeping hormone melatonin. Be sure to shut down computers, video games, televisions, and other electronic gadgets at least 30 minutes before bedtime. More time is even better.
Limit Caffeine
Caffeine is a stimulant that can last for several hours. Avoid serving your children chocolate desserts and caffeinated beverages including soda, coffee, tea, energy drinks, and caffeinated water throughout the day.
Keep Them Cool
A child’s sleep cycle is sensitive to both light and temperature. Be careful not to make your children’s bedroom too warm or cover them up with heavy clothing and blankets. A cool environment is best for promoting sleep. Babycenter.com recommends setting the temperature at 65 to 70 degrees for young children.
Mindful Breathing
Mindful breathing helps reduce stress and anxiety by slowing down the body and initiating the relaxation response. It is a simple tool that your children can turn to anytime they feel uneasy or worried. Check out these playful ways to teach mindful breathing at bedtime.
Relaxation Music
Try using some relaxing music to calm your children at bedtime.
Talk Out Feelings
Kids often find it hard to sleep when they are under stress. Talk to them about their fears and reassure them that you are there to protect them. You can also get them a stuffed toy to comfort them. This will help them put aside their fears of monsters or the dark so they can sleep well. Also, reducing their fears is crucial because higher cortisol due to stress disrupts the sound sleep of your child.
Observe Their Sleeping Habits
If, despite following all the necessary tips, your children are still not sleeping properly, observe their sleeping pattern with a reliable monitor and seek advice from a medical expert. There is a possibility your child might be suffering from a sleep disorder.
