Sleeping is one of the important daily processes to maintain your health. But children may have difficulty getting enough rest, which affects the next day for your baby and your baby. That's why we show you some ways to help your kids sleep better.
Determine bedtime
School-aged children need between 9 and 11 hours of sleep each night. But there is a lot of variation in every baby's sleep needs and patterns. Children who are accustomed to waking up early, even if their bedtime is much later.
That's why parents need to work with their children to set a bedtime that allows them to get enough sleep and wake up on time.
Set a time to wake up
Determine when to wake up based on how much sleep your child needs and when he goes to bed.
Establish a consistent bedtime routine
Routines are especially important for infants, toddlers, and preschoolers. Doctors recommend that after dinner, the remainder of the evening should include light time for play, bathing, brushing teeth, a bedtime story, and bedtime. So, aim for a relaxing routine that sets the mood for bedtime.
Turn off screens at least two hours before bedtime
Melatonin is the hormone responsible for sleep. So when melatonin levels are at their highest, most people feel sleepy and are ready to sleep.
Research has found that blue light from a TV screen, phone, or computer screen can interfere with the production of the hormone melatonin. Therefore, the bedroom should be made a screen-free area, or at least. And make sure all screens are dark at bedtime. And keep your phone on silent when you're in your child's room or don't carry it there at all.
Reduce stress before bed
Another hormone that plays a role in sleep is cortisol or stress hormone. When cortisol levels rise, a child's body will not be able to sleep.
Keep your bedtime activities calm. This can help avoid excessive amounts of cortisol in your child's system.
Create an environment conducive to sleep
Soft sheets, turning off the room light, and being relatively quiet can help your child distinguish between day and night, making it easier to fall asleep.
keep the room cool
Your baby's sleep is not only dependent on light. It is also sensitive to temperature. Melatonin levels help regulate the low internal body temperature needed for sleep.
Doctors recommend wearing breathable cotton pajamas and keeping the bedroom temperature around 65 to 70 degrees Fahrenheit (18.3 to 21.1 degrees Celsius) at night.
relieve fears
Instead of dismissing your child's bedtime fears, deal with these concerns with your child in an effective manner. If simple reassurance doesn't work, try using a special toy to stand guard at night.
Decreased focus on sleep
Babies may have trouble shutting down their brains during the night. So, instead of adding to this anxiety by insisting that it's time for bed, consider focusing more on relaxing and keeping your child calm.
Try to teach your child a deep breathing technique to calm his body. Younger children can practice taking long, deep breaths in and out.
Sleep disorders
If your child has:
- difficulty sleeping
- He suffers from constant nightmares.
- snore.
- Breathing through his mouth, he may have a sleep disorder.
You should immediately consult a pediatrician.
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