If you have a restless child, you are likely to have many restless nights alongside them. Sleep plays an important role in many of the body’s primary functions. If you and your child don’t get an adequate amount of sleep then your immune system, cognitive performance and overall well-being can suffer. This is especially true when it comes to our kids. It is imperative that kids get a good night’s sleep throughout their crucial developmental years. If you are wondering how you can help your child achieve a better night’s sleep, then read ahead.
1. Have a Conversation with Your Child
If your child is old enough to communicate with you, you will want to start by talking to your child about why they find it difficult to sleep at night. They may be able to provide you with an answer that you can offer them practical solutions for. For example, if your child feels nervous or scared of being alone in the dark, you can try installing low level lighting in their room. Or if they tell you that they don’t feel tired, you can start finding ways to help them burn energy towards the end of the day. Communication really is key here so don’t be afraid to ask your child what they think the issue is.
2. Set a Bedtime
Children are creatures of habit so setting a bedtime that you try to adhere to each night can be helpful. If you spend time making sure that your child is in bed by the same time each night, their body will eventually start to get tired around that time as they start to anticipate falling asleep. Bedtimes are also good to help set expectations so there is no confusion or back-and-forth when it comes time to head off to bed.
3. Establish a Routine
Having a nightly routine that works for you and your child can make all the difference when it comes to helping them get off to sleep. Tailor your routine to your child’s needs and use it as a way to help them wind down. Things to include in your child’s routine are light playtime, bath time, teeth brushing, bedtime stories and finally turning the lights out and going to sleep. You could even include a child-safe sleep patch in your routine. Sleep patches are an all-natural child friendly way to help promote a restful sleep. But, no matter what methods you choose, make sure they are tailored to your child’s unique needs.
4. Limit Screen Time at Night
The blue light that emanates off computer or phone screens is known to decrease melatonin levels. Melatonin is what helps us get to sleep. When we spend the final hours of our day glued to a screen, it can be all the more difficult to get to sleep when you finally shut down for the night. This affects children in the same way it affects adults. If your kids need some form of entertainment in their nighttime routine, try reading with them instead. Reading is not only a calming activity for children, but the mental stimulation will end up making them sleepier.
5. Avoid Sugar at Night
It is good to avoid feeding your kids sugary foods in the hours before they go to sleep. Sugary foods or any amount of excess food in general can cause your kids to have trouble falling asleep. Make sure that dinner time falls well before bed and try to make sure your kids eat enough at mealtimes to help negate any late-night snacking. If your child looks forward to dessert at night, try including it with their lunch instead.
6. Encourage Them to Stay Active
It is no secret that physical activity can help us get to sleep. It not only makes us tired, but it helps relax the body enough for it to fall asleep faster. If your kids’ clock most of their out of school hours on the couch, try encouraging them to engage in physical activity. See if they have any interest in enrolling in a school sport or if they would like to go to a park after school. Some is better than none, so as long as your kids are engaging in some form of moderate exercise, they should have an easier time getting to sleep.
Help Your Child Sleep Through the Night
Having a restless child is far from ideal. No one wants their child to spend their days cranky from sleepless nights. Nor do you want to endure those sleepless nights alongside them. Try out some of these different methods to help your child (and yourself) rest easier at night.
