Caring for and educating your children is no piece of cake, of course. The first step is to rid the child of all of those things that might distract him/her from sleeping. Instead, try to teach him/her the love of reading.
No screen time before bed
The most essential advice is to not let your kids watch too much TV or play on smartphones, PC, or tablet before they go to bed. Not only because of the strong addictive component these habits carry, but also because of the blue light these devices emit, which decreases the feeling of fatigue, deceiving the brain to keep it awake.
“Although it may be tempting to let them rest for a while in front of the TV or tablet, the blue light emitted by the screens of these devices may have a negative impact on your child’s sleep, as it affects levels of melatonin, the hormone of the dream.”, says Neil Robinson, a British sleep expert.
Schedule is important
Children may develop difficulties in getting sleep if they go to bed at a different time each night. Therefore, it is important to establish a sleep and morning routine that they can follow.
“I always say that getting a sleep routine is the most important thing to get a child to fall asleep“, says Joy Richards, a sleep specialist. “Setting a fixed schedule makes them aware of the time they need to sleep, little by little it will become a habit.”
The expert recommends between 9 and 16 hours for younger children, from 8 to 14 hours for preschoolers, and from 7 to 13 for children from five to eleven years. Even more, teenagers have to sleep between 6 and 12 hours each night.
“The best parents can do is understand their biological needs related to sleep at each age and not expect their children to sleep too much.”, Dr. Richard.
A quiet environment
The best way, according to Danni Binnington, an expert in family well-being, is to encourage kids to use their imagination before going to bed. That also allows them to have a peaceful and fantastic dream.
“Ask him/her about his/her favorite vacations or his favorite place once he’s comfortable and tucked into the sheets, this will give him happy memories and positive feelings.” You can also try other types of relaxing activities, such as a hot bath, said Dr. Binnington.
A good diet
Neither candy, nor sandwiches before bed will help children fall asleep when you want. They can cause a sudden increase in their energy levels, postponing sleep.
According to Dr. Joy Richards, “eating cheese before getting into bed increases the possibility of having bad dreams“. “If your child is having them repeatedly, it may be the explanation why he does not want to go to sleep at his time.” The best would be a light dinner based on fruits.