Sleeping Guide For Kids: Help Them Get Their Rest
With the sleep guide for kids, you can help your kids get the restorative rest they need for good health today.
Did you know that insomnia has harmful effects if not treated in time? It is important for children to have good sleeping habits. Sleep is something our body needs to restore basic physical and psychological functions.
Sleeping guide for children: 5 points
To promote good sleep in children, it is best to follow the steps below:
1. Follow a regular bedtime routine
It is fundamental that children go to bed at the same time every night. To make this possible, set routine activities for your child to do before bedtime — for example, take a bath, eat at least 2 hours before bedtime, set specific times for watching TV, reading a story, etc.
The quality of children’s sleep has a lot to do with the routine that parents establish – and, of course, the time they wake up in the morning. You should let your kids sleep as much time as they need.
2. The place where your child sleeps
The room where your son or daughter sleeps should be conducive to sleep. This means maintaining a good temperature and creating a cozy environment.
Your child’s bedroom should have natural light, but be kept dark at night. If your child is afraid of the dark, you can use a soft night light – just make sure not to shine it directly into your child’s face.
It is important for children to associate their bedrooms with sleep at night. Your child should always sleep in the same bed and in comfortable pajamas.
3. Excessive noise and distraction
Video games, television and music equipment should not be accessible to children before bedtime. The devices entice children to play and distract them from sleeping.
It’s also important to control the noise level in your child’s room to avoid interrupting sleep. When your child wakes up, it may be difficult to go back to sleep.
4. Being independent before bed
While children need to be close to their parents to feel safe, they also need to learn to sleep alone in their room. We suggest staying with them sometimes when they fall asleep. However, this should not be the rule. Let your children fall asleep on their own.
5. Children’s Sleep Guide: Limit Physical Activity At Night
Another fundamental point of this children’s sleep guide is that little ones should not do any physical activities right before going to bed. Parents should limit physical activity for at least 2 hours before bedtime.
Children should also eat at least 2 hours before bedtime and stay away from foods high in sugar. In addition, reduce or eliminate carbohydrates in the evening so that digestion is easier.
Do not give your children stimulating drinks such as tea, cola and chocolate milk. Feed your children a good diet rich in fruits and vegetables. All this will guarantee that your children will get enough sleep and that their sleep will be restorative.
The Harmful Effects of Sleep Problems
When children don’t get enough sleep, the effects on their bodies become apparent: changes in their mood, lack of interest in physical activity, reduced ability to pay attention and concentrate.
Children who do not get proper rest are prone to emotional problems due to their imbalance.
Children’s Sleep Guide: Causes of Insomnia in Children
The majority of cases of mental problems are associated with a decrease in the quality and quantity of sleep, as well as other diseases such as enuresis – a lack of control over bladder function. Other factors include environmental conditions, lighting, medications, and allergies.
While establishing a routine for your kids isn’t easy, stick with it and ask the whole family to help.
