Today’s world is one that is fast paced and technology driven. As a result, the attention span of kids is becoming shorter and shorter. It seems as if it’s become almost impossible to get them to settle down and go to bed on time. Not only this, but getting them to keep their bedroom tidy has also become difficult. Regardless of how hard it might be, as a parent you need to make sure that your kid gets enough sleep every night so they can maintain good health, as well as perform at their best during school hours the next day. Here are some ways you can help your kid get more sleep:
Create a Bedtime Ritual
Before you even start trying to get your child to go to bed, you need to create a bedtime ritual that both of you can follow. This ritual needs to be something that your child will look forward to every single night. Something that they can depend on no matter how tired they might be. This bedtime ritual can be anything from reading a book together to listening to some relaxing music or even having some calming tea. The key is to keep it consistent and make it something that your child will look forward to.
Don’t Fight, Just Lay Down And Breathe Together
If your child is particularly fussy, or just seems to be having a hard time calming down at the end of the day, there is something you can do with them to help them relax. This can be something that your child will remember for the rest of their life. All you need to do is get your child to lay down somewhere comfortable, like their bed, couch or even the floor. Next, have them close their eyes and breathe in deeply through their nose and out through their mouth. Have them repeat this as you gently rub their back or head. This can be particularly helpful for kids who are going through a period of anxiety or have trouble sleeping due to stress.
Establish A Bedroom Routine
Another way that you can help your child get more sleep is to establish a bedroom routine. This means that every night, right up until the time that your child goes to bed, there should be a set of actions that they follow. Once your child goes into their bedroom, they should be able to know what they need to do before they can actually go to sleep. This will help them to relax and realize that it is time to go the bed. You can also help your kid to establish a bedtime routine by making sure that they have everything they need in their bedroom. This means that they should have a clean, tidy and comfortable bedroom. These things can go a long way in helping your child to get more sleep.
Put The Phone And Computer Away An Hour Before Bedtime
Another thing that you can do to help your child get more sleep is to make sure that they get rid of the distractions before bed. This can include getting rid of the TV, computer and phone. This might seem like it’s a bit extreme, but these devices release a chemical into your child’s brain that prevents them from being able to fall asleep. This chemical is known as cortisol. One way that you can combat this is to install a device that blocks the blue light from phones, laptops and TVs from emitting from the screens. Doing so can help to prevent the release of cortisol.
Install Motion-Detecting Night Lights
Another way that you can combat the release of cortisol is by installing an LED night light in your child’s room. This light should be low-power and have a warm glow to it. It should also be motion-detecting so that it only comes on when it’s needed. If your child is constantly waking up in the middle of the night and doesn’t know why they have woken up, they might feel anxious or stressed. This is because they don’t know if there is a reason for them to be awake. Putting a night light in your child’s room can help to solve this problem. Not only this but it can also be helpful in preventing your child from experiencing anxiety as a result of waking up in the middle of the night and not knowing why.
Try A Sleep Mask Or Darkened Room
Another way that you can help your child fall asleep is by installing a sleep mask in their room. You can also try covering the windows with a dark fabric. Putting a sleep mask on your child’s face or covering the windows can help to create a dark environment in their room. This will make it easier for your child to fall asleep. As kids grow up, they become more and more aware of their surroundings. This often includes what’s going on outside, such as street lights, cars passing by and neighbours having parties. These things can make it harder for your child to fall asleep and get enough sleep.
Conclusion
Getting your child to go to sleep and stay asleep is important for their health and well-being. Luckily, there are many things that you can do to help your child get more sleep. Creating a bedtime ritual, establishing a bedroom routine, removing distractions and installing a sleep mask or darkening the room can all help to make it easier for your child to fall asleep.