5 Tips for Instilling Healthy Sleep Habits in Children

Helping your kids get into better sleep habits now will not only help with their overall health, wellness and productivity right now, but it will also set them up for better habits later in their lives as adults. A good night’s sleep means falling asleep and staying asleep; most children easily wake by themselves in the morning if they are getting enough good quality sleep.

Most children will fall asleep within twenty minutes or so of going to bed; how long this takes for each individual child will depend on a number of factors including how sleepy they are and their overall daytime and bedtime routines. During the night, your child will cycle between light, deep, and dream sleep. Deep sleep usually occurs during the first few hours of sleep, with light and dream sleep occurring afterward. Read on for some tips for parents that will help your child get a better nights’ sleep.

Set Up A Solid Bedtime Routine:

A regular bedtime routine that starts at around the same time each night will help get your child into good sleep habits and encourage good sleep patterns. Make the routine as relaxing as possible – for example, a bath, storytime and then bed can help younger kids feel ready for bed. Older children might find it helpful to have some alone time or a one to one chat with you to help them relax before the lights go out.

Encourage Relaxation Before Bedtime:

Relaxing before bedtime helps to get the body ready for sleep and will make it easier for your child to fall asleep quickly. Younger children might find that a story helps them to relax or a cuddle with mom or dad before going to bed. Older children may find that reading a book, taking a bath with their favorite bubble bath or bath bomb, listening to gentle music or practicing some breathing techniques for relaxation can help.

Make Sure That Your Child Feels Safe At Night:

It’s not uncommon for younger children to feel afraid about going to bed or the dark, so be sure to give plenty of praise when they are brave at bedtime. If you need to spend some extra time helping them check for monsters under the bed, this can help ease anxiety. And, make sure that their bedroom is a comfortable, familiar, and safe space to be – it may be helpful to avoid any scary movies, TV shows or computer games. Some children feel safer in bed when they have a night light or they can sleep with their door slightly open.

Upgrade Beds And Mattresses:

When it comes to bedtime comfort, your child’s mattress is the key factor. If your child is sleeping on an old mattress that’s been handed down from a sibling or has been used for quite some time, then it could be time to think about getting an upgrade. In general, mattresses tend to last for around ten years before they need replacing, depending on their initial quality. A memory foam mattress is a comfortable upgrade that will mold to your child’s body and help them get into the most comfortable sleep position every night.

Get plenty of natural light during the day:

Getting plenty of natural light during the day helps you feel more awake and alert when it’s light outside, as it suppresses melatonin. But when it starts getting closer to bedtime, you’ll feel sleepier thanks to your body’s natural melatonin production mechanism in response to the dark. This is just one of the many great reasons to encourage your child to get outside more often.

Helping your child get into healthy sleep habits now will set them up for life!

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