1. Bedtime Schedule
Setting up a regular bedtime schedule for your child helps your child get a good night’s sleep. Have a regular schedule of bath, story, and bed to help your child get ready for bed. For your older kids, their sleep schedule can include a chat about their day. Let your children relax before they fall asleep.
2. Relax Before Going to Bed
Make sure your child relaxes before going to bed. Your older children can practice breathing, listen to gentle music, or read a book to relax and wind down. If your kid can’t sleep in 30 minutes, your kid may need more time to wind down before the child goes to sleep.
3. Have Regular Sleep and Wake Up Times
Your child can go to bed and wake up at the same time every day. Having regular sleep and wake up times keeps the body clock of your child in a regular pattern. You can maintain the sleep schedule even on school days, weekends, and holidays.
4. Early and Short Naps for Your Older Children
At around the age of 3 to 5 years old, many skips stop taking regular naps. If your child is more than 5 years old and still takes naps in the day, ensure the nap is not more than 20 minutes and not late in the evening. If your child takes a long nap or a nap late in the evening, the child will have a problem falling asleep.
5. Ensure Your Children Feel Safe
Children can get scared at night, so they can take longer to fall asleep in the dark. If your child shows some acts of bravery, praise your child and give some rewards to the child. Avoid scary computer games, movies, and TV shows just before the child goes to bed. Ensure that your child is sleeping on a comfortable mattress, read this Nectar mattress review. If your child is scared of the dark, you can leave the light on to help your child feel better.
6. Reduce Noise and Light Inside the Bedroom of Your Child
Make sure the bedroom of your child is not too noisy or light for sleep. The blue light from tablets, phones, computer screens, and televisions can suppress melatonin levels, so it can delay sleepiness. Ensure there is no bright light in the bedroom because it can affect the sleep of your child.
You can switch off your devices one hour before the child goes to bed. Remove the screens from the room of your child at night. If you have a preschooler or younger child, dim the lights inside their room. If you want to use light inside their room at night, do not use a bright light. Instead, use dim, warm-colored light.
