Getting a good night’s rest and sleeping off all your worries is the best way to stay fit and healthy. Not only does sleep improve your overall well being, but it also refreshes your mind, body, and soul and keeps you in shape not only physically, but mentally and emotionally as well.
Especially children need ten to eleven hours of deep restorative sleep per day. But unfortunately, sleep doesn’t come naturally to most energetic youngsters. Here are some tips which will ensure that your child sleeps well at night:
Healthy Eating Induces Deep Sleep
A balanced diet is very important not only in maintaining good physical health but also in maintaining a healthy lifestyle. High sugar foods keep children hyperactive. Moreover, some vitamins, minerals, and naturally produced hormones such as melatonin play a vital role in inducing sleep. Many foods help to trigger the production of melatonin in the body. But as most children are picky eaters, supplementing them with melatonin gummies for kids is a good idea.
The more active your children are, the better they sleep:
Exercise is probably the best way not only to stay healthy but also to get a good night’s rest. Don’t let your child sit idle behind that dreadful screen all day long. Engage them in physical activities. Get them to help out in the household chores. Make them do errands that will not only get them to move about but also make them feel a sense of achievement. Increased physical activity makes your child more creative.
Bedtime stories, better dreams
Bedtime stories are the perfect way to end the day. Reading before bedtime helps the brain to prepare for sleep, which in turn allows children to fall asleep faster and sleep more soundly. Stories also enhance children’s creativity skills along with triggering their imagination and visualisation abilities.
Food chases your sleep away
As tempting as it may sound, a midnight meal is not the best idea. Nor is going to sleep right after dinner. Keep dinner time at least two hours before your child goes to bed. That helps the stomach to settle and the food to digest. Eating well before bedtime is key to a healthy lifestyle.
Minimizing screen time
Too much screen time can have negative effects on your child’s mind. The light radiated from screens can mess up with the sleep cycle of the brain and can even lead to insomnia. Furthermore, extra screen time can also interfere with your child’s education and can also cause a lack of social interaction. So, it’s better to minimize the screen time of your child so they can relax peacefully and have quality sleep.
Early birds catch the best worms
A little bird once told me that early to bed, early to rise, makes a man healthy, wealthy and wise. Limit your child’s TV time and allot a proper bedtime, sleeping early regularly will make them sleep like a baby. Additionally, you’ll find that successful people have mastered the art of waking up early and if they don’t have school, take them to a park. Fresh air along with some peace and quiet will do them loads of good.
Keep clear of caffeine
Caffeine is everywhere. Some of the foods around us contain at least high to minimal amounts of caffeine. These include sugary foods and drinks that often children take in before bedtime. If you want your child to sleep better, you should limit their caffeine intake to a minimum. Or at least make them avoid it for at least some hours before bedtime. Furthermore, caffeine is really addictive and can also lead to insomnia if taken in excessive amounts. So, if you want your child to have a better sleep pattern, you’ve got to minimize caffeine for your own good.
A bath before bedtime
Studies have shown that a nice, warm bath before bed is not just a great way to relax and to relieve your tired muscles, but it also helps you to fall in a quick and deep slumber. Baths are extremely soothing, hygienic and most probably the best remedy for insomnia. For your child to have a good night’s sleep, it is necessary that you include warm baths in their bedtime routine, alongside brushing teeth, reading bedtime stories etc.
Wi-fi router; the root of sleep deprivation
Most of our world is now online, the use of the internet is increasing incessantly. Indeed, people depend greatly on Wi-fi nowadays. Their routers are switched on every minute of every single day. You’d be surprised to learn that these heavenly pieces of technology, around which our lives revolve are factually the main source of sleep disturbance and fatigue.
It’s concluded that Wi-fi routers are harmful in more ways than one. They emit electromagnetic waves, the effects of which can vary from ugly skin rashes to even brain tumors. Hence, the first step of action that you need to take is to remove Wi-fi routers from your children’s room immediately.
Conclusion
In conclusion, if you want your children to sleep like a log and to be active throughout the day, follow these tips for a healthy lifestyle and a quality sleep cycle. After all, the key to a more inspired, more productive and more blissful life is getting a good night’s sleep.
I’m a 20-something stay-at-home mother and wife. I have an amazing husband, a beautiful daughter, two loving dogs, and a lazy cat. I wouldn’t change my life for anything! I love to read, listen to music, cook and blog!
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