As parents, we are in control of giving our children the best start in life. For them to flourish in their academics, it’s important that they get good quality sleep each night. If your child has difficulty falling asleep, here are some healthy sleeping habits that you can teach your child to ensure they wake up feeling refreshed and full of energy.

Set Up a Bedtime Routine

To encourage good sleep patterns for your children, establishing a regular bedtime routine should be your first step. This means that your child should go to sleep and wake up at the same time each day. A routine of a bath, story, and bed can help your younger child feel ready and prepared for sleep. If your children are older, you may want to include a quiet chat in the routine where you can discuss the day before turning the lights out. Structure and stability are key to improving sleep, so while you may find it a struggle at first, your child will soon get used to the bedtime routine.

Relax Before Bedtime

If your child goes to bed full of energy, it’s likely that they will have difficulty falling asleep. It’s important that you encourage your child to relax and unwind before bedtime. There are numerous things that they can do, such as reading a book, practicing relaxing breathing techniques, as well as listening to gentle music. The last thing your child should be doing is using their tablet or smartphone in bed, so you will need to establish ground rules so your child can wind down before turning the lights off.

Keep a Healthy Diet

What you feed your child can have an impact on their quality of sleep. We were all young once, so you may be inclined to give your child sugary treats to keep them happy, however, this will do them more harm than good. Encouraging healthy eating from the beginning can help your child stay motivated and energized and support their ability to learn. Also, ensure that your child has an enjoyable evening meal at a sensible time. If your child is feeling too full or hungry before bed, this can make them feel more uncomfortable or alert. 

Keep Naps Short

If you have young children, they may need to nap throughout the day. While there are health benefits that are linked with napping, your child may find it harder to get to sleep at nighttime. If your child can’t get through the day without a nap, try to limit the amount of time they sleep. Longer naps can leave your child feeling groggy, so to avoid tantrums once it’s time for bed, keeping naps short and sweet is key.

Create a Relaxing Environment

Your child’s bedroom should be their sanctuary and a place where they feel the most relaxed and content. Creating a relaxing environment can help aid sleep and reduce the risk of your child waking up regularly through the night. If your child’s bedroom is cluttered with toys and games, it may be wise to store them in another area of the home. There are other things that you can do to create a relaxing bedroom environment, such as by investing in a new mattress. A full mattress is a nice size and can be perfect for a kid’s room. 

A good night’s sleep is crucial for children. Kids who regularly get a good quality of sleep have improved learning, memory, attention, and behavior. Children learn best from their parents, so implementing rules from the beginning regarding sleep can help them get into a routine and ensure they wake up feeling ready for the day ahead.

Vicky Charles

Vicky is a single mother, writer and card reader.


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