As anyone who is a parent knows, kids are usually not very good at going to sleep, and often, lots of energy can be required to get them there. More often than not, this involves early bedtimes and pre-bedtime routines that help both parents and kids unwind before hitting the sheets.
If your kids are struggling to get a good night’s rest, there are some easy things you can do to promote healthy sleep habits, according to this article on Yahoo.
Create a bedtime routine
This sounds so much simpler than it actually is, we definitely understand! But creating this routine each night will allow your body’s circadian rhythm to stay on track, benefiting your sleeping habits.
This routine is especially important for your kids. To ensure a smooth transition into a bedtime routine, try to make it similar to how they naturally get ready for bed.
Keep your routine simple with only 3-4 steps that lead into one another. For example, putting on pajamas leads to brushing teeth which leads to storytime, or listening to relaxing music.
Make sure they get enough sleep
Another obvious, yet very important point. According to the article, “The National Sleep Foundation recommends that children ages 3-5 get around 10-13 hours of sleep per day, whereas kids from 6-13 need about 9-11. Teens 14-17 years old are recommended to get 8-10 hours of sleep per day and young adults between the ages of 18-25 should get around 7-9 hours.”
Create a calming environment
A few hours before bedtime, try dimming all the lights and turning off screens to create a more optimal mood for sleeping. Like we’ve mentioned before on our blog, staying away from screens a few hours before bedtime helps you fall asleep and stay asleep.
If your kids are afraid of the dark or monsters under the bed, you can add a night light to their room or even tell them you have a special “monster spray” that can get rid of all the monsters in their room.
“You can also talk about these fears during the day and check the areas they are scared of in order to build their confidence that there is everything is safe and boogeyman-free,” according to the article.
Adding these suggestions into your nighttime routine with your children will hopefully get them on track for a healthier and more restful night of sleep!
Read more in this article here.