Effective Tips To Help Your Kids Fall Asleep

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Some children have trouble falling asleep at night. It doesn’t only disturb their parents, but it may also have a negative impact on children’s physical well-being. In families where children resist going to sleep with every fiber of their being, bedtime is a real nightmare. Needless to say, early mornings are also difficult in these circumstances.

The good news is that it’s possible to break this vicious circle. Here is what you need to know to help your kids fall asleep faster:

Set a bedtime

The total number of hours your children need mostly depends on their age. That’s why you should make sure to set an individual bedtime. According to experts at Parent Center Network, newborns need approximately 16 hours of sleep every day, the one-year-old kid should sleep at least 12 hours a day, seven years old children require 11 hours.

Teens tend to need 8- 10 hours; however, reports show that most teenagers get about 6 hours.

To take the stress out of the bedtime for your kid and yourself, make sure to create a bedtime routine. It will help your angels to develop sleep associations and fall asleep faster. Your kid should know what time they should be in bed every day. If your schedule is different every evening, it might have a negative impact on your children’s sleep.

Experts recommend starting the routine with dimming light, turning off tablets and TV, playing relaxing instrumental music, etc. These signs will help your kids to get used to the schedule.

To make it easier for your kids, consider setting up a wake-time as well. If you allow your kids to wake up late during the weekend or holidays, it will be difficult to put them to sleep fast afterward, so don’t experiment.

Reduce stress

Cortisol, also known as ‘stress hormone’, can be another reason for horrible bedtime experience in your family. If your children are stressed, they are not able to relax and fall asleep. In order to reduce cortisol levels, make sure to keep activities calm in the evening. Also, consider creating a quiet environment with dimmed lights.

You shouldn’t allow your children to watch Youtube videos, movies, or cartoons that can stress them out before going to bed. It’s important to stay calm in the evenings and in the mornings. According to some studies, disorganized homes and stressed parents negatively influence children’s sleep.

Promote healthy eating habits

If it’s close to bedtime, don’t give your kids soft drinks, sweets, and big meals. Certain foods and drinks can work as stimulants and keep your little ones awake during the night. However, it doesn’t mean your kid should go to bed hungry. Try to prevent it by giving them healthy snacks like fruits, nuts, or crackers.

Get them moving

Your kids should get plenty of natural light throughout the day. Also, you need to make sure they are active enough. It has been proven that regular exercise helps kids to sleep better. If your children don’t play sports, let them run around with their friends or walk a dog with you.

Check their room

It’s important to check their room before bedtime. Make sure it isn’t too cold or too hot. Some kids are sensitive to light and lack of noises, so consider getting a white noise machine and extra blinds.

Be kind

Some kids have bedtime fears – they are afraid of the darkness, monsters under the bed, etc. If they tell you these stories, take it very seriously and help them deal with their fears. First of all, ask them why they are sure there is someone hiding in the closet or under the bed. Secondly, show your little ones that you are there to protect them. Check their room before going to bed and let them know that there is no one.

Also, be a creative parent! You can give them a ‘monster spray’, magic blanket, or invisible cloak that will protect them during the night.

If your children can’t get used to new rules, give it some time. Don’t cause negative feelings in them by getting irritated. Eventually, they will understand, so be kind to your kids.

In case your sugar bug continues to have a problem with falling asleep or have persistent night terrors, you should definitely talk to their pediatrician since your kid might have a sleep disorder.

Sleep disorder signs include difficulty concentrating during the day, irritability, aggression, and other behavioral problems, and loss of appetite.

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