Creating a Peaceful Bedtime Routine for Your Kids
January 30, 2019
Getting your kids to bed can be the day’s biggest challenge at times. Just like adults, a good night’s sleep is crucial for children, but with the distractions of social media, phones, and games, making sure they’re getting what they need can be tricky.Whilst it might be hard to ban all devices at bedtime, there are some methods you can try to make the whole process easier.So what can you do? Read on for our top tips!
Put a Curfew on Electronic Devices
In exactly the same way blue light can affect adults trying to get to sleep, the same applies to children. So work together to agree on a time when all devices are switched off.Experts recommend at least 30 minutes before they finally lie down for sleep. Think about some other activities that could replace screen time, such as reading, listening to an audio tape or just some quiet meditation!
Get the lighting right
Creating an ambient light for sleep is crucial in a kid’s room. A nightlight works great for any children slightly
cautious of the dark and helps them to drift off in a safe and comforting environment.But make sure it’s the only one. Much like electronic devices, too much light can inhibit the release of melatonin and so prevent them getting to sleep effectively.
You’ve heard it before no doubt, but routine can be a saviour when it comes to raising kids! And bedtime is no different. If you can get into a daily routine of bedtime
and waking up time, life will be so much easier.Your children’s body clock will eventually adapt and they will receive natural cues, becoming tired as bedtime approaches. It’s also worth doing a bit of research before you set those times, to make sure your child is getting the right amount of sleep for their age.Each age bracket requires slightly different, so find out what you should be aiming for before you begin!
Watch what they eat
Sugar before bedtime is a big no. It leads to a sudden spike in their energy levels and can leave them unable to relax and get to sleep. As a general rule, if they do need a late night snack, stick to crackers, apples or whole grain toast and make sure it’s at least 45 minutes before bedtime.You could adopt this as part of your routine, another clue that it’s time to get ready for bed.
If you’ve tried everything else and your child is still not getting enough sleep, the last thing to consider is the mattress they are sleeping on.Kids generally need a slightly firmer mattress
, which will offer more support to their growing bodies. And if your child has allergies, make sure you invest in a hypoallergenic pillow and duvet.So there you have it! All you need to make sure your child gets a good, peaceful night’s sleep!