Every parent knows how difficult it can be trying to get their kids to bed without a fight. However, it needs to be done. If children don’t get the right amount of rest, it can be difficult for them to control their emotions.
They’ll either be very hyper or extremely cranky, which is something not even the kids wants to deal with. In addition, children who are sleep-deprived are more prone to having behavioral issues, difficulties learning, not paying attention and obesity. So, despite the challenge, it’s essential that you do all you can do to help your child get some shut-eye.
Continue reading to learn four ways to establish a nightly routine for your kids.
Prioritizing Sleep for Everyone
Establishing a sleep routine isn’t just for kids; it applies to every member of the family. Make sure to set regular bedtimes and wake-up times for everyone. This applies for the weekends as well. In fact, you’ll know that your child is getting the right amount of rest if they fall asleep within 15 to 30 minutes.
Unplug
Who doesn’t love their electronics? Everyone spends a little while on their TV, phone or game system before bed. However, children tend to spend more than their fair share on them, which can lead to a lack of sleep. Furthermore, staring at screens for long periods of time before bed can be quite detrimental for their health, especially since they’re so young. The blue light that’s emitted from these devices can cause a lot of problems such as lack of sleep, a change in the circadian rhythm and headaches.
To prevent this, remove any kind of electronic device from your child’s room during the night, so they won’t be tempted.
Create the Routine
Setting up a bedtime routine will relieve both you and your child of unnecessary stress. It may not seem like it, but children actually crave structure and thrive off of it because it gives them a sense of security and safety. There are plenty of calm and relaxing ways to promote sleep.
Here is a very common bedtime routine for children:
- Giving them a warm, soothing bath
- Putting on their pajamas
- Brushing their teeth
- Reading a bedtime story
- Tucking them in
Always make sure that your child brushes their teeth before bed. It will cut back on the general dentistry visits.
Avoid Eating Before Bed
While giving your child a snack before bed is perfectly fine, make sure that they aren’t eating anything filling or unhealthy. Eating high-fat foods before bed can lead to indigestion and a stomach ache. If you want to give your child a snack before bed, give them a small serving of fruit or a handful of crackers.
It’s no secret that some children suffer from sleep disorders. If you feel that your child isn’t getting the right amount of sleep, be sure to call their pediatrician.
