Getting kids to sleep is a daily challenge for many parents. Many kids have trouble to sleep and they usually keep their parents up with them. It is not an easy challenge and it is important for your kid to get enough sleep as sleep deprivation can cause many problems. Children who usually don’t get enough sleep have a harder time controlling their emotions, have trouble paying attention and learning, and be overweight. Here are some important tips for helping your kids fall asleep.
1. According to your child needs of sleeping, set daily go-to-bed and wake-up times. You can know that your kids are getting enough sleep when they fall asleep within 15 to 30 minutes of going to bed, wake up easily in the morning, and don’t nod of during the day.
2. Establish a consistent bedtime routine that lasts between 20 and 30 minutes and ends in your child’s bedroom. Doing specific activities before bed signal to your child what’s coming next. This consistent routine will make your kids feel comfortable and relaxed and they may fall asleep at the beginning of their routine.
3. Turn off the TV at least two hours before bedtime because research has shown that the light from a television screen( or computer monitor) can interfere with the production of the hormone melatonin. Melatonin is an important part of sleep-wake cycles. When melatonin levels reach their highest level, most people are sleepy.
4. Avoid signing or rocking your child to sleep because if he wakes in the middle of the night he may need you to sing or rock her back to sleep. This is a condition known as sleep onset association disorder.
5. Create a good sleep environment. Make sure the bedroom is dark and quiet. If your kid doesn’t like a totally dark room, turn on a small night light.
6. The room temperature should not be too warm or too cold. Your kid’s sleep cycle is sensitive to temperature, so you need to regulate the external temperature to help your kid sleep. Typical room temperature is that not too warm or too cool to promote deep sleep.
7. Give your kid tools to overcome bedtime fears. Spraying the room with“monster spray” before bed or giving your kid a special toy or teddy bear can provide a sense of security and reassures your kids before they fall asleep.