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Dean Morley
21 Aug 2023, 3:04 PM

How to get your children to sleep

Child asleep with teddy bear in bed

Getting your children to sleep can be a challenging task, but it is essential for their growth and development. A good night's sleep helps children be more alert, happier, and more focused during the day. However, as every child is different, there is no one-size-fits-all solution to this issue. In this blog post, we'll cover some tips that can help you get your children to sleep.

Establish a bedtime routine

A consistent bedtime routine is one of the most important things you can do to help your child get to sleep. This routine should start at the same time each night and should include activities that signal to your child that it's time to wind down and get ready for sleep. Some activities you can include in the routine are reading a book, taking a warm bath, and listening to calming music. The routine should last around 30 minutes and should be consistent every night.

Create a calm sleep environment

Creating a calm sleep environment can also help your child fall asleep more easily. The room should be cool, quiet, and dark. You can use blackout curtains or a sleep mask to block out any light that may interfere with your child's sleep. A white noise machine can also be helpful to drown out any outside noise that may disturb your child's sleep.

Reading is an excellent bedtime exercise

Avoid stimulating activities before bedtime

Stimulating activities before bedtime can make it more difficult for your child to fall asleep. Avoid activities like playing video games, watching TV, or using electronic devices in the hour leading up to bedtime. Instead, opt for quieter activities that can help your child relax.

Limit caffeine intake

Caffeine is a stimulant that can interfere with your child's ability to fall asleep. Avoid giving your child caffeine-containing drinks such as fizzy drinks, especially in the evening. Instead, give them water or milk, which can help promote sleep.

Encourage physical activity

Regular physical activity during the day can help your child sleep better at night. Encourage your child to be active during the day by playing outside, participating in sports, or engaging in other physical activities. However, avoid vigorous physical activity close to bedtime, as this can have the opposite effect and make it harder for your child to fall asleep.

Be Consistent

Consistency is key when it comes to getting your child to sleep. Try to stick to the same routine and rules every night. If you're consistent, your child's body will learn to recognize the signals that it's time for sleep.

Address Any Sleep Issues

If your child is consistently having difficulty sleeping, it's essential to address the issue. Talk to your paediatrician to rule out any medical conditions that could be interfering with your child's sleep. You can also try using relaxation techniques like deep breathing or meditation to help your child fall asleep.

Getting your child to sleep can be a challenging task, but it's essential for their health and wellbeing. By establishing a consistent bedtime routine, creating a calm sleeping environment, limiting screen time, encouraging physical activity, monitoring what your child eats and drinks, being consistent, and addressing any sleep issues, you can help your child get the sleep they need to be healthy and happy.

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