Every parent knows that a good night’s sleep is something that’s going to help their children stay healthy and happy. Every parent also knows that getting your child to HAVE a good night’s sleep isn’t always an easy thing to do. Sometimes, it can be the most challenging part of the day in my house!
The problem is, when a child doesn’t sleep well, they can be cranky, have problems concentrating, and may even develop various health issues. Just a few reasons why it’s so crucial to help your kid sleep as well as possible, for as long as they need to.
With that in mind, here are some of the things you can do to help your child sleep better and keep everyone in the house happier!
What To Do To Help Your Child Sleep Better
Make The Bedroom Right
There are lots of reasons why your child might not be sleeping very well. One of the easiest to deal with, and address first, is their bedroom. It might not be the best environment to get a good night’s sleep in. A few tweaks in your kid’s bedroom could make for a better night’s sleep!
Lighting, for example. Make sure the bedroom is as dark as possible so the body knows it’s time to sleep. When it knows, it starts producing melatonin, a hormone that helps you feel tired.
Dimmable lighting in your child’s room is a good idea. That way, if they don’t want it to be completely dark, you can still make it less bright. Plus, blackout curtains or blinds are a great idea, as natural light can cause problems with sleep too.
Temperature is another things to tackle in the bedroom. Making the bedroom too warm can do more harm than good because when it’s too hot, it becomes uncomfortable, and sleep is more difficult to come by. Somewhere around 65 to 70 F is just right.
Bedding is another thing to consider. It can be pricey, but having a good quality mattress and soft, comfortable pillows are important to help your child sleep better. If you’re tossing and turning all night because you can’t get comfortable, it won’t matter how tired you are, you won’t be able to sleep, am I right?!
Have A Consistent Bedtime
If your child still has trouble sleeping, having a consistent bedtime can work wonders! Work out what time is best for your child to go to bed and then make sure you stick to that time as much as possible. Obviously there will be times when you can’t, but as long as you can stick to it the majority of the time, that’s a good thing.
One of the most important things to think about when figuring out the right bedtime for your child is their age. Younger children need more sleep than older children.
Consider homework, after-school clubs, and even when you have dinner. Talk to your child about the right bedtime as well. This helps them to be more in control and could also help them feel better about going to bed.
When you need to make changes to your child’s bedtime, especially as they get older, do it gradually. Ten minutes here and there won’t cause them too much stress, but it will help them sleep better.
Have A Good Bedtime Routine
Once you have a consistent bedtime set and their bedroom environment just right for sleep, you can create a good bedtime routine to help your child sleep better. If kids are running around and busy right up until the last minute before bedtime, and then everything’s a rush to get them into bed in time. They may be even more energized than they were before, which is the last thing any parent wants at bedtime.
A good bedtime routine is important and can really help when it comes to ensuring your child gets to sleep quickly and easily and stays asleep through the night, too.
Bedtime routines will vary from family to family and even child to child. There are some things you might want to include in, especially if you’re not sure where to start building a bedtime routine to help your child sleep better.
One thing that often works well is a bath because it’s soothing, relaxing, and helps children unwind and get ready for sleep. Our twins have an every other bath night routine that works well for them.
Other things to include in a good bedtime routine is brushing their teeth, and even a skincare routine for itchy skin at night. Not only is skincare a good part of a bedtime routine, it’s also helping your child get some good habits they can use for the rest of their lives too!
Finally, enjoy some reading time alone or together, depending on your child’s age. You may even have a little tradition of saying goodnight in the same way, so it feels familiar and safe. Whatever it is you do, the routine should help relax your child and get them into the mindset that it’s time to sleep, which trigger melatonin so they’ll drift peacefully off to dreamland.
What your child eats can play a big role in how well they sleep. As parents, we’re the one in charge of our child’s meals so we can put this into place right away.
Sometimes it’s not actually the food that’s the problem, it’s how much they’re eating. A big meal before bed can make children feel uncomfortable, which can make falling asleep more difficult. Spicy food could have the same effect, and of course, sugary food or drinks containing caffeine can always be a problem before bedtime.
The best thing to do is to feed your child dinner a few hours before bedtime. Then a light snack just before bed if they’re feeling hungry. Another good idea is to switch to water in the evenings to help your child wind down more easily. Keep in mind, too much water is going to mean they’re more likely to wake up in the night to use the bathroom, so balance their hydration!
Lastly, it’s sure to be frustrating when your child won’t or can’t sleep, but try to stay patient with them. Most of the time, they’re not doing it on purpose, and there’s probably a reason why there’s a problem. Take your time to work out what it is and put things into place to help your child sleep better. Everything will be back on track, and you might even strengthen your bond at the same time!