Better sleep is something everyone needs, especially your kids. So the challenge of getting your kid fall asleep and stay asleep is a real one for most parents.
We have this issue at the moment with my youngest boy. He doesn’t want to stay in his bed.
We switched him from a crib to a ‘big-boy’ bed recently and the novelty of being able to get out of the bed by himself hasn’t worn off yet. Makes bedtime such a fun time for mom… not! So we are experimenting atm. And this list is some of the things we try.
So what can we as parents do to get our kids the better sleep they need?
Every child is different so it requires some flexibility to find the patterns that will work for your family. Experiment with a combination of these techniques as you put together your own formula for success.
Steps to take during the day so kids get better sleep
1. Seek out natural light. Even though we’re surrounded by electric lights, our bodies are still attuned to the sun. Open the curtains to give your child exposure to morning light and spend at least a half-hour outdoors each day.
2. Engage in physical activity. Regular exercise promotes restful sleep at any age. Therefore encourage sports, games, and playtime. Ride bikes or throw a ball around in the backyard. Or maybe build and run an obstacle course in the backyard.
3. Maintain a sensible schedule. It’s harder to come to a complete stop when you’ve been rushing around all day. Pace yourselves, because kids don’t need to be signed up for everything. Regular eating patterns will also reduce the demand for nighttime snacks.
4. Take naps. Evening hours may be the only time working parents can spend with their kids. So letting your kids doze in the afternoon can compensate for slightly later bedtimes.
5. Reduce environmental irritants. Chemicals and allergens often interfere with sleep. To combat this select natural bedding and sleepwear. Clear away dust and pet dander. Clutter can also be stressful for your kids.
Steps to take at night for better sleep
1. Set a consistent bedtime. Aim to have your child go to bed and rise at the same time every day. Stick to a similar schedule on weekends and holidays.
2. Provide advance notice. Older children will understand a warning that it’s 10 minutes until lights out. Babies start responding to cues like running bath water and putting on pajamas.
3. Turn off the TV. Artificial light stimulates our brains. Give your kids a curfew to turn off all devices a couple of hours before bed.
4. Read bedtime stories. Storytime creates a great transition for sleep and a lot of happy memories. It will also instill a love for learning. Not only that but it might even help their language development. And you get some quality time with your kids.
5. Develop other bedtime rituals. Warm baths and soft music add up to a soothing atmosphere. Another tip is to throw in a teddy bear or stuffed bunny for overnight company.
6. Play white noise. Any monotonous sound hastens sleep. Therefore turn on a fan or play a recording of the ocean. A simple radio also can do the trick.
7. Warm-up. Warmth is also conducive to happy dreams. Give your child flannel sheets to snuggle in. Bedroom temperatures of about 70 degrees with 50% humidity are usually ideal.
Steps Especially Designed For Babies
1. Swaddle them. Sleepsacks and tightly wrapped blankets comfort babies. Make it snug enough to hold their arms and legs still.
2. Massage them. Gentle touching puts your baby at ease and draws you closer together. Take a class or watch a video for instructions. It doesn’t have to be complicated, simply stocking their forehead can have a calming effect.
3. Burp them. When babies cry, they swallow air. Gas builds up and makes them cry more. A soft thump on the back will break the cycle.
4. Move them. Even adults tend to doze off more easily when they’re riding in a car. Help recreate the motion in the womb for your baby by rocking them in your arms or in a chair. If you put them on top of a running dryer, be sure to hold them in place.
5. See your doctor. Your doctor can check for medical causes if your baby wakes up frequently and shows signs of distress. Two common issues are allergies and a condition called gastroesophageal reflux which is like heartburn. Otherwise, most sleep disturbances are natural and will pass in time.
Get your child off to an early start with good sleep habits and a positive attitude about bedtime. Your whole family will enjoy better rest and better health.