6 Tips To Help Your Kids Get Better Sleep
Insomnia isn’t the sole province of adults. Now and then, your little ones might struggle to get their Z’s. What’s a parent to do?
Your children need adequate rest to foster their emotional, mental and physical development. Here are six tips to help your kids get better sleep.
1. Invest in Blue Light Glasses
The COVID pandemic shifted millions of children to at-home learning, dramatically increasing their device use. Experts revealed that the average screen time rose by five hours a day, leaving some power users plugged into their gadgets as many as 17.5 hours in a 24-hour span.
You don’t want to disrupt your child’s education more than recent shakeups already have. However, the blue light these devices emit is similar to that from the sun, signaling your little one’s brain that it’s time to be on alert.
One convenient solution is investing in a pair of blue-light glasses. These devices don’t require a prescription and can minimize your child’s exposure to this wavelength. The right specs will also delight them by giving them a sophisticated, intelligent look.
2. Get Their Little Bodies in Motion
Have you noticed that your children complain less vigorously about taking a nap after a thorough romp on the playground? Your child’s body was designed to move, not sit in a chair for hours on end.
One of the best ways to help your kids get better sleep at night is to keep them moving during the day. The World Health Organization (WHO) recommends at least an hour per day for children aged 5 through 17. Go to the playground or play a game of catch after dinner.
3. Consider an Earlier Dinner Hour
Moving your supper hour might also make it easier for your child to get enough sleep. Health experts recommend leaving three hours between your dinner and bedtime. The extra time gives your body a chance to digest, minimizing the chances that heartburn will wake your child in the night.
You should only allow a snack before bed if it’s something light and conducive to sleep. Nuts like almonds and walnuts help your body produce natural melatonin, a hormone that induces slumber — perhaps a handful of these with some warm milk will help.
4. Make Their Bedroom Conducive to Sleep
Your child’s physical environment impacts their sleep. For example, many little ones feel more comfortable with a night light. Don’t make them feel guilty for wanting one — if anything, it makes checking on them at night more convenient.
The choice of bed for a child is always a challenge, with so many choices being available on the market. Some parents are adamant that smart beds are sound choices, but these can be incredibly expensive. To help you to navigate the choices, check out this helpful blog post resource ‘The 5 Best Alternatives to a Sleep Number Bed’ that takes an in-depth look at the most affordable and feature-packed alternative options.
It’s also wise to drop the temperature a degree. Program your thermostat to no warmer than 65 F to help you and your little one sleep more soundly.
Let your child have a say in decorating their room. Provide them with plenty of cozy blankets, throws, and pillows for curling up and getting comfy.
5. Try Kiddie Yoga
It’s never too early to introduce your child to yoga’s healing power. This ancient practice can help your child manage stress and get to sleep more effectively at any life stage.
There are many forms of this practice — you want something gentle. Yin yoga calms the central nervous system, helping your child settle into slumber. Use age-appropriate terms, such as “round your back like a scared Halloween kitty,” to help them get the knack.
6. Keep It Consistent
One of the most critical aspects of sleep hygiene entails going to bed and waking up at roughly the same time every day — even on the weekends. Doing so helps cement your child’s circadian rhythms. They’ll naturally begin getting tired as the day reaches its close.
What’s the best bedtime? It depends on your child’s age. Little ones often turn in by 8 or 9 p.m. However, teenagers naturally stay awake later in the evening and sleep in. Give them the freedom to set a reasonable schedule, as long as they maintain consistency and don’t start turning up late to school.
Better Sleep, Happier Kids
Insomnia knows no age limit — it can even strike children. However, getting adequate rest is vital to your child’s overall development. Follow the six tips above to help your kids get better sleep.