If you have small children, getting them to sleep can be a challenge. There’s no one-size-fits-all solution to making sure your child is getting enough sleep. But there are ways to help your child fall asleep and stay asleep.
Set up a bedtime routine
Bedtime routines are one of the biggest factors in helping your child sleep better. A regular, consistent bedtime routine starting around the same time each night encourages good sleep patterns. A bedtime routine of bath, story and bed can help younger children feel ready for sleep. The key is to make sure it's a ritual that everyone enjoys and is comfortable with. If everyone involved — from your child to you and your partner — enjoys it, then it will be easier for everyone to get into bed at a consistent time every night.
- Relax before bedtime
Encourage your child to take some time out before bedtime. Older children might wish to ease into sleep by reading a book or practicing breathing exercises for stress relief. If sleeping takes longer than usual, you may need to allow for more wind-down time before turning in for the night.
- Keep regular sleep and wake times
Have a sleep schedule and make sure you stick to it. It’s always a good idea to let children sleep and wake at the same time everyday - including weekends and holidays.
- Make sure your child feels safe at night
A warm snuggle, a soft toy, a warm night light - any of these or a combination of these will help your kids feel safe while they sleep. Additionally, staying away from TV, movies, and games which may terrify them might be beneficial.
- Check noise and light in your child’s bedroom
Check your child's bedroom to make sure it is conducive to sleep. Blue light coming from TVs, computers, phones, and tablets will interfere with melatonin production and delay sleepiness. In children, even bright light during the hour before bedtime can do the same thing.
- Get plenty of natural light in the day
Encourage your child to get plenty of daylight during the day, especially in the morning, as natural light can be beneficial. Bright light is known to lower the production of melatonin which helps your child stay alert and awake during the day and tire more easily towards bedtime.
Needless to say, what your child sleeps on also matters. Make sure your child gets a mattress that’s age appropriate. Ideally, a 3-7 year old should be sleeping on a firmer mattress that relaxes their body while stimulating the Growth Hormones. Older children need a more plush mattress that adapts to their bodies. This helps get quality sleep. Get SleepyTales SleepToGrow mattress which is the perfect sleep solution for kids.