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Sleep is one of the most important parts of developing and maintaining good health. For kids and teens, it is imperative as it helps with their emotional, social, and physical development. However, struggles with falling asleep are typical in this category. Getting proper rest can be daunting for those who can’t make it through the night without waking up.
At some point, many parents face difficulties putting their kids to bed and helping them through the night. They may resent the bedtime thought, not knowing how to help their toddler nod off and sleep soundly. But with practice, patience, and the proper solutions, a good night’s sleep is achievable, and you will both be grateful for your work.
Some of the most valuable tips are described below, so check them out and see how many of them you can incorporate into your schedule.
Implement A Routine
Good hygiene leads to more habits promoting a good night’s sleep, which is vital for your toddler. Lacking a hygiene routine can lead to poor or improper sleep and bring about consequences like the ones you’re facing. Humans are creatures of habit, so sticking to a set bedtime will help your child’s mind and body know when it’s time to settle down and fall asleep.
Ideally, children of all ages should go to sleep and wake up at around the same hour, with a range of 30-60 minutes. For younger kids, earlier bedtimes mean they get more rest and wake up fresher in the morning. However, the recommended amount of sleep differs according to your toddler’s age, so if they have an early rise time for school or daycare, ensure their bed is prepared early.
Not to say that this kind of routine would benefit you to an incredible extent, too. If you’re not already doing this, ensure your pyjamas are ready by the time sleep kicks in. Just like your child’s pyjamas must use high-quality, breathable, and hypoallergenic materials, pyjamas for men or women should share the same properties.
Spend Time Together
Some kids become unsettled around bedtime because they crave attention from their parents. When caregivers work overtime, toddlers can’t wait for the evening to come and receive their fair share of love. On the other hand, when parents are home all day, the kid might develop a co-dependency towards them and be agitated when evening comes and everyone’s turning to their rooms.
Either way, it’s important to dedicate a few minutes to strengthen your connection with your little one at the end of the day. This is also essential if you’re not spending time with them during the day to ensure they’re developing emotionally well.
Help Them Overcome Bedtime Worries
Mental health is essential to a kid’s overall well-being and health. However, children sometimes feel anxious, and doing anything to reduce these burdensome feelings is helpful. Several ways to help your toddler manage their concerns include:
- Practising mindfulness exercises and medication
- Writing thoughts in a journal
- Creating a worrying time.
What’s a worrying time? Well, it’s a specific time allocated to discuss your kid’s concerns and how to cope with them. This is an important step for their mental and physical well-being, especially in this fast-paced world where time seems to be running against busy parents.
Power Down
Smartphones, TVs, and everything with electronic screens is unhealthy for your kid before bed because they stimulate the brain. If this is something you’re encouraging through the day, it’s the last thing you want before their bedtime! Besides making your kid feel wired when they should be nodding off, they can also prevent the production of serotonin and melatonin (sleep hormones).
Ideally, your kids should turn off their screen two hours before bed. Plus, spending less time on their devices will make them more active and playful, meaning they’ll burn energy and have a more profound sleep.
What about the highly-endorsed sleep technologies? Some parents use personal wearables to track their toddlers’ sleep or lighted sleep/wake clocks to let them know when it’s time to kick off the routine.
Learn How To Fight Restless Nights
If your kid is restless during the night, it is important to determine whether it’s from nightmares or night terrors. Restless nights due to nightmares are a consequence of bad dreams occurring during REM sleep, and what differentiates them is that the dreamer remembers the nightmare.
If your kid is struggling to sleep or having nightmares, ask them about it in the morning and help them come up with alternative endings to the stories in their heads. Communication is key, and with children, you’ll need a lot of creativity and patience to explain to them every experience. They can understand that nightmares are just a product of their imagination.
Here, it’s important to note that scary or violent content consumed by kids, even if accidentally, can be why they have difficulty sleeping. Even some books in the evening can be bothersome, so pay attention to what your little one is unintentionally exposed to.
Master The Art Of Checking The Room
Even the best little sleepers sometimes awaken from slumber and need the attention of their caregivers. It’s ok to tend to your kid when they cry out for you, but do it intentionally. This isn’t a time to give in to demands, as satisfying every request of your kid can also develop an unhealthy pattern of relying on your assistance for help.
The point is to help your little one understand that they’re cared for and you’re showing up whenever they need it, while also encouraging them to self-soothe and sleep independently.
Sleep problems are nothing new among children. Night terrors, sleepwalking, bedtime fears, and insomnia can all take a toll on your little one’s sleep pattern. But it doesn’t mean they’re unfixable! The tips above are everything you need to ensure your little one gets a sound night’s sleep.
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