Health & Fitness

Top Tips For Improving Your Child’s Sleep Quality

1. Set up a bedtime routine

Bedtime routines are one of the most magical parts of childhood and will be a foundational part of your child’s life and health. Start setting this pattern at an early age with a solid routine of bath time, pajamas, night snacks, stories, and bed. A quiet chat with your child about their day can help your child clear their mind and prepare for a relaxing night’s sleep.

2. Relax before bedtime

Promote an environment of mental, physical, and, dare I say, spiritual relaxation before bedtime. For older children, this could be musical appreciation hour, story time, or even breathing practices to enhance this relaxation. If your child takes more than half an hour to fall asleep, they could still be tired and need to wind down for a long time before falling to sleep.

3. Keep regular schedules

Try to maintain a regular schedule of going to bed and waking up within a 1- to 2-hour tolerance each day. This is important to set your child’s circadian rhythm into a regular pattern. Make sure you keep this schedule on weekends, school days, and vacations.

4. Keep older children’s naps early and short

Most children will stop taking naps when they are about 3 to 5 years old. If your child is still napping after this time, you should try to keep their naps under 20 minutes and no later than the early afternoon. Longer naps can make it harder for your children to keep their regular sleeping schedule.

5. Make sure your child feels safe at night

If your child is expressing feelings of being scared in the dark, they are merely expressing a feeling of insecurity and this can be dealt with in many ways. Praise them for bravery and minimize the amount of frightful content they are exposed to during the day. Sometimes a night light can be a good solution for some kids.

6. Check noise and light in your child’s bedroom

Check to see if the noise levels of your child’s bedroom are too elevated for them to get proper sleep. Remember that the blue light emitted by electronic screens can affect the melatonin balance of the brain and prevent sleep. Reduce the lighting to mood light levels at least an hour before bed to improve sleep quality.

To maximize the quality of your child’s sleep, try these few tips and pointers:

● have a shut-off time for all electronic devices for at least an hour before bed.

● keep these screens out of your child’s room while they sleep

● dim the lights an hour before bed for children

7. Avoid the clock

If your child is lying in bed anxiously gazing at the clock, this will not help them get to sleep. Encourage your child to move the clock somewhere they can’t see it as they sleep.

8. Eat the right foods at the right times

The diet you provide for your child is crucial for them to build quality sleep habits. If they are feeling too hungry or too full, they will not be able to sleep well. This can make getting good sleep harder for your child. In the morning have a healthy breakfast waiting for them to get their bodies fueled and ready for the events of the day.

9. Get plenty of natural light in the day

Natural light is important to getting the chemical cycles that preside over our sleep habits. Bright natural sunlight suppresses the melatonin that helps sleep. This will keep your child alert and awake during the day and help them sleep better at night.

10. Invest in a comfortable mattress

A supportive mattress is just as important for a child as it is an adult. It will help them to get a great night’s sleep and will prevent avoidable aches and pains that can be caused by lower quality mattresses. These Serta in a box ratings will help you to make the best decision when it comes to your child’s mattress.


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