Getting your kids to drift off to sleep is never going to be the easiest thing in the world. When they are babies, they will wake you up several times a night wanting to be fed. When they are toddlers, they will run into your room to wake you up. And when they are older, they are likely to refuse to go to bed because they are simply “not tired.”
The biggest problem is that kids need between 9 and 13 hours of sleep per night so that their brains develop and they can do their best when they are at school. Though it’s never going to be an easy task, there are a few things you can do to help your kids get the sleep that they need every night.
Have A Bedtime Routine
When you have toddlers or young kids, a bedtime routine is especially important. You should do the same thing every evening, so your kids know that their bedtime is coming up, and their bodies naturally start to prepare themselves for sleep. Try to include some relaxing activities like having a bath or reading a story. If you have older kids, make sure they have a set bedtime every evening to avoid varying this. Once they start pushing the boundaries, they are more likely to do this more and more.
Ban TV and Video Games Before Bed
Studies are starting to show that looking at TV or computer screens interrupt the body’s production of melatonin, making it harder to drift off. Levels need to be high before you drift off to sleep. Try to avoid allowing your kids too much screen time before bed, and shut everything off at least an hour before they are due to go to sleep. As an alternative, try to get them to read a book, listen to an audiobook or some music. If you are having trouble sleeping, this advice should also go for you too!
Create A Sleepy Environment
Make sure you child has a comfortable bed that they enjoy sleeping in. If it’s time for you to get a new one, there are plenty of kids cabin beds available which may be for you. Make sure all the sheets are comfortable, and they have enough blankets, so they don’t get cold. If the light is affecting their sleep, you could invest in a black out blind to make sure the room stays nice and dark.
Avoid Food and Drink Close To Bedtime
While small snacks are probably okay, you want to avoid any big meals close to bedtime as this can interrupt your child’s sleep. If you do decide to give them a snack, make sure it is not one that is high in sugar as this is more likely to get them overstimulated. Similarly, avoid too many liquids as this can keep them up in the middle of the night going to the toilet.
Try these techniques and see what a difference they could make.