6 Ways to Make a Child’s Bedtime Easy

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Science has shown there’s a direct correlation between the quality and amount of sleep your child gets and their ability to function properly during the day. Their sleep also affects their physical, mental and emotional development. With so much on the line, you can certainly understand the need you have to focus on finding ways to help your child sleep better.

For the most part, you have a responsibility is to create an environment for your child that’s conducive to helping them sleep. You also have a responsibility to make sure their nutrition and exercise programs will promote sleep and good health. To help you with your responsibilities here’s six ways you can help make bedtime better for your child.

1. Create a Healthy Sleep Routine

Kids tend to function better when they know what’s expected and have a familiar routine. When it comes to bedtime, a routine is very important. Remember, you want your child to sleep close to 10 hours a night. It’s incumbent on you to determine when it’s bedtime and when it’s time to awake. You might also include them using the restroom as part of the routine. Once the routine is in place, don’t deviate.

2. Limit Bedtime Snacks

Children burn a lot of energy and often need more to eat than three meals. It’s okay for your child to have a bedtime snack about 30 minutes before bedtime. Their snacks should be small and contain foods and beverages that contain melatonin (the hormone that promotes brain secretion of serotonin, a sleep neurotransmitter). Foods that work include whole grains, nuts, milk, and fruits.

3. Create a Sleep Environment

Your child’s bedroom environment will play a part in the quality of your child’s sleep. The proper sleep environment for a child should include a dark room with the temperature turned down enough to make the room cool and comfortable. Invest in a quality mattress that isn’t too firm or too soft.  Their bedding should be ample and include peaceful colors like blue and green. Finally, the room should be soundproofed as much as possible.

4. Create a Sense of Security

Bedtime means separation time from mommy and daddy. A child who feels secure will sleep better than one that is concerned about the boogeyman. Your child might sleep better with a companion like a stuffed animal or a particular blanket. If necessary, you can put a nightlight in the room but keep it out of your child’s direct line of vision. 

5. Dress Your Child for Bedtime

Don’t forget to dress your child appropriately for bedtime. Their pajamas should be sufficiently warm, comfortable and nonrestrictive. Warm clothing is important because kids tend to kick covers off during the night.

6. Don’t Let Sleep Issues Fester

If your child has trouble falling asleep or awakening, there might be a physical or emotional issue that needs addressing. If you monitor how your child sleeps, you’ll have a good chance of detecting issues sooner rather than later. Don’t let sleep issues fester. You should seek counsel from a pediatrician if issues persist. 

As a parent, you have to take seriously the way your child sleeps. If your child gets good sleep on a consistent basis, their physical, emotional an behavioral development will likely follow the healthy patterns set forth by the medical profession. 

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