Establishing routines for your children is of utmost importance as it lays a strong foundation for their health. This includes providing the most nutritious foods, spending quality time with them, and most importantly, ensuring that they get a good night’s sleep. Proper sleep is an indispensable aspect of children’s development and well-being, as it enables the body to repair and rejuvenate itself and the brain to consolidate learning and memory. It also regulates hormones essential for development and directly impacts happiness and various cognitive functions, including alertness, attention, mood, vocabulary acquisition, and resiliency.
While it’s widely known that adults should aim for 7-8 hours of sleep per day, children need significantly more. The National Sleep Foundation recommends that school-age children get at least 9-11 hours of sleep each day, with newborn babies requiring at least 12-16 hours of sleep every day, including naps until they are one year old. Priyanka Salot, co-founder of the Sleep Company shares a few tips to ensure your child gets the rest they require and develops a regular sleeping schedule.
Set a Consistent Sleeping and Waking Time
Firstly, routines are particularly crucial for infants, toddlers, and preschoolers when establishing healthy sleeping habits. Establishing a consistent sleep pattern with a regular bedtime and wake-up times is the first step in creating a routine. This makes it simpler for your child to maintain a consistent sleep schedule by going to bed and getting up at the same time by regulating their internal clock. Parents can assist their children in developing sound sleeping habits that will benefit them for a long time by integrating a routine and a regular schedule.
Select the right mattress
Creating a comfortable and conducive sleeping environment for your child is another way for a regular sleeping pattern. A comfortable and supportive mattress is an essential component of this environment. A good mattress can provide the right level of comfort and support your child needs for a good night’s rest. The right mattress can also help alleviate discomfort or pain that may keep your child awake at night.
When choosing a mattress for your child, look for one that provides adequate support for their developing bones and muscles and is comfortable and safe. Choose one made with hypoallergenic material that will not irritate your child’s skin or cause them to overheat.
Create a setting that encourages sleep
Transforming your child’s bedroom into a cosy haven can also promote healthy sleep habits. It involves setting up a bedtime routine that supports relaxation and calmness. One of the first steps is to eliminate all screens from the bedroom, including televisions, phones, and computers. The blue light emitted by these electronics can interfere with the production of the melatonin hormone, making it harder for your child to fall asleep.
Consider reading to them in the evening to give your child some relaxing time. Maintaining a peaceful and relaxing atmosphere during pre-bedtime activities assists lower stress and prevents your child’s body from producing too much stress hormone, cortisol. This can involve taking a bath, light stretching, or just spending time with your child.
Understand &
acknowledge their fears
Helping your child overcome bedtime fears is essential to ensuring they get a good night’s sleep. Acknowledge and validate their fears, letting them know that sometimes feeling scared is normal.
Encourage your child to discuss their worries during the day, rather than right before bedtime, to avoid stalling tactics. In addition, try using creative solutions such as a special toy to stand guard or nighttime prayers or keeping the door slightly open to make them feel more secure.
Establishing consistent sleep routines, providing the right mattress, creating a comfortable sleeping environment, and acknowledging and addressing fears or concerns are all important steps in promoting healthy sleep habits. It’s also essential to be aware of any potential sleeping disorders, such as snoring or having trouble falling asleep, and consult with a paediatrician if you have any concerns or questions.
Indeed, getting your child to fall asleep can feel overwhelming at first, but as time goes by, these moments can become some of your most cherished memories with them as they grow up. So, embrace the challenges of helping your child sleep, and enjoy these precious moments while they last.
