How To Create A Suitable Sleeping Schedule For Your Child

How To Create A Suitable Sleeping Schedule For Your Child

It’s no secret that children need a lot of sleep in order to grow and learn. What may be less well known, however, is the fact that there are ways to help your child get the most out of their slumber. In this article, we will explore some tips on how to create a sleeping schedule for your child that will ensure they get the rest they need.

1) Avoid Letting Them Sleep Too Late

The first step is to avoid letting your child sleep too late into the morning. While it may be tempting to let them “sleep in” on weekends or holidays, doing so can actually disrupt their natural sleep cycle and make it harder for them to fall asleep at night. Instead, aim to have your child wake up at a consistent time each day, even on weekends and holidays.

For example, if your child’s usual wake-up time is 7 am during the week, try to have them wake up no later than 9 am on weekends.

Additionally, avoid letting them take naps that are too late in the day. Napping too close to bedtime can make it harder for your child to fall asleep at night.

2) Establish A Regular Bedtime Routine

One of the best ways to ensure your child gets a good night’s sleep is to establish a regular bedtime routine. This can include activities such as taking a bath, reading a book, or singing songs. By doing these things every night at the same time, you will make sure your child is getting enough sleep and help cue your child’s body that it is time to sleep. Another way to establish a regular bedtime routine is to create a “sleep environment” in your child’s room that is conducive to sleep. This can include making sure the room is dark, quiet, and cool. Also, be sure to remove any toys or electronic devices that may distract your child from sleeping.

3) Limit Sugar Intake Before Bedtime

One of the worst things you can do for your child’s sleep is to let them eat sugary foods or drink caffeinated beverages before bedtime. These items will only serve to keep your child awake and make it harder for them to fall asleep.

Instead, try to give your child a bedtime snack that is high in protein and low in sugar. This will help to keep them full and satisfied throughout the night.

4) Avoid Screen Time Before Bedtime

It’s important to avoid letting your child use electronic devices, such as phones, tablets, or computers, in the hours leading up to bedtime. The light from these screens can actually suppress the production of melatonin, the hormone that cues our bodies to sleep.

So, be sure to establish a “screen-free zone” in your home in the hours leading up to bedtime. This will help to ensure your child is able to wind down and get the rest they need.

5) Help Them To Deal With Stress

One of the most common reasons children have trouble sleeping is because they are stressed or anxious. If your child is dealing with stress, there are a few things you can do to help them.

First, try to identify the source of their stress and help them to find ways to deal with it. This may involve talking to their teacher about a bully at school or helping them to find a creative outlet for their feelings. Additionally, you can teach your child some relaxation techniques, such as deep breathing or visualization. By helping your child to deal with their stress, you will make it easier for them to fall asleep and stay asleep throughout the night.

6) See Your Doctor

If you have tried all of the above tips and your child is still having trouble sleeping, it’s important to see your doctor. There may be an underlying medical condition that is causing your child’s sleep problems. Additionally, your doctor can provide you with more specific advice on how to help your child get the rest they need.

Children need about 11 to 12 hours of sleep for their bodies to grow, learn and stay healthy. When children don’t get enough sleep, they can be cranky, inattentive, have a hard time staying awake at school, and experience health problems such as obesity and asthma. Find out how you can create a suitable sleeping schedule that works best for your child. Bottom line, a regular bedtime routine is key in establishing better sleep habits for your child. Try to avoid screen time before bed, give them a protein-rich snack, and help them deal with any stress they may be under. 

Author: Allen Brown.