There are a lot of parents who dread bedtime. The reasons behind this are endless! It can be that your child doesn’t get tired and is very active, even at night. Or maybe your child doesn’t want to turn off the television or their tablets. Or no matter how many times you tell them that it’s time for bed, they show you resistance! You don’t have to be stuck in this cycle! There are many tips out there that can help your child get a good sleep. I am going to highlight 7 tips that I like to share with the parents I work with:
1. Exercise during the day.
Give your child plenty of time during the day to be active. Children are naturally active beings, so make sure you give them plenty of time for it! Giving them time during the day to release their energy will keep them from being so active at night. Things you can do to keep your child active during the day is to take them to the park, play a sport, go on a walk, jump rope, etc. Again, try to avoid these types of exercises before bed as they could rile your child up and will make it harder for them to fall asleep.
2. Give them plenty of food and liquids throughout the day.
There may be times when your child doesn’t want to go to bed or will wake up because they are hungry or thirsty. To avoid this, make sure to give your child the proper nutrition they need for their age so that they will fall asleep quicker and stay asleep longer. Keep a cup of water next to their bed so that it reduces how many times they get out of bed. Avoid big meals before bed, but if your child is feeling hungry, give them a small snack.
3. No screens and/or electronics before bed.
An important rule of thumb when it comes to screens/electronics is to avoid them for at least two hours before bed. The blue light from the screen’s messes with your internal clock, which tricks your brain into thinking that it’s daylight and will keep you awake longer. Try not to have any screens/electronics in your child’s bedroom at night where they can be easily accessed.
4. Give them a warm bath.
Warm baths are a great way to relax after a long day!
5. Do a wind-down activity.
Wind down activities are meant to relax your child’s heart rate and brain to get them ready for bed. Some examples of wind down activities will be discussed later in this post.
6. Set the lighting.
Make sure that your child’s bedroom lights are completely turned off. Nightlights are fine, as long as it’s dim and doesn’t disrupt your child’s internal clock. As mentioned before, make sure you don’t have any bright screens/electronics in your child’s bedroom as this can disrupt your child’s internal clock.
7. Keep the noise down.
There may be times when your child will want to jump out of bed and join you because he hears you talking or hears the living room tv on. Try to keep noise down as much as possible so that your child doesn’t feel like they are missing out on anything. It’s ok to stay up longer after your child has been put to bed, but again, be mindful that they too have a fear of missing out!
8. Keep a routine!
Children love routines and they get stressed out when their routine is disrupted, which can lead to sleeping problems. Make sure you are keeping a routine by keeping the same bedtime every night and practicing these tips at around the same time every day. Give your child a heads up of when you will start getting them ready for bed so that the transition is easier for them.
More Wind Down Activities:
Giving your child some time to wind down before bed is a great practice to ensure that they fall asleep quicker and stay asleep longer. Here are a couple of wind-down activities you can practice with your child before bed:
– Meditate and/or stretch. Meditate or stretch with your child for a few minutes before bed! This helps not only relax the mind but also the body. You can guide the meditation yourself if you’re comfortable enough or you can find tons of guided meditations and/or stretches online. Remember to control your breathing!
– Read a Book. Reading not only gives your child practice with their literacy skills, but it is also a great way for your child to wind down for the night. Reading time right before bed also gives you the opportunity to snuggle and bond with your child.
– Do a puzzle.
– Play with putty.
– Color, paint, or draw.
Ultimately, bedtime doesn’t have to be a hassle for you or for your child if you practice these tips and stick to a routine! If you still have concerns or if you feel like your child is having sleeping problems, please contact their pediatrician.
