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Building Healthy Sleep Routines for Kids
What is a healthy sleep routine?
Having a good sleep routine means going to bed and waking up at the same time every day. This will become a habit if you make the bedroom cozy and skip caffeine before bedtime.
Just like adults, kids need solid sleep to grow, develop, and feel good during the day. After all, they've spent their day running around, learning new things, and using all their energy, so sleep is their chance to recharge and get ready for another day.
We understand that it's not always easy to establish a routine, but with the right approach, you can help your child build sleep habits that will benefit them as they grow.
How can I help my child start a good bedtime routine?
If you're not sure where to start, don't worry! Building a healthy sleep routine for your kid can be simple if you stick with it and prioritize it.
Here are a few steps to help you create the best sleep routine for your little one.
1. Good sleep starts with steady steps.
Kids thrive on routine, and that includes their sleep schedule. Set a consistent bedtime and wake-up time every day to help regulate their body clocks. Even on weekends, try your best to keep their sleep times within 30 minutes of their regular schedule. Doing this will make it easier for their bodies to adjust and get the right amount of rest every night.
2. Make the room a sleep-friendly space.
A peaceful bedroom is important for a good night's sleep. Dim the bedroom lights an hour before bed to make them feel a bit sleepy, and don't do stimulating activities like watching TV or playing video games.
3. Build a routine that signals rest.
Having bedtime routines or "rituals" that signal bedtime, such as having a warm bath, brushing their teeth, or reading a short bedtime story, can tell your child it's time to go to bed and rest. Although some of these might feel like second nature to them already, being consistent can have a lasting effect on the quality of their sleep later on.
4. Screens off.
These days, kids are almost always glued to screens, either watching a show or playing video games. But did you know that being exposed to too much blue light right before bed can make it harder for them to sleep at night? Because it can make it harder for their body to produce the hormone that tells them it's time to sleep. To avoid this from happening, don't let them use any gadgets at least 30 minutes before they go to bed. It works.
5. Just give it time.
Getting into a consistent sleep routine takes time, especially if your child hasn't put this into practice before. In this situation, it helps when you're patient with them and do not expect everything to be smooth right away. Because let's be real, some nights, they might not want to go to bed at all because they might want to keep playing or they're not sleepy yet, but sticking to your new routine will help. Eventually, you'll notice that they'll start to trust the process and get used to it.
Finally, getting your child into a healthy sleep routine can take time. But if you show them you're patient and encourage them to stick to the routine, it will become easy for them. Also, try to avoid things that mess with sleep, like eating sugary snacks or drinking coffee before bed, and never use sleep to punish them. Make sure their nap isn't too late in the day as well, so they can sleep better at night. Even though these steps might seem small, they can make a big difference in the long run.
Isn't it worth it to see your child rest better and feel their best every day?
Sleep Essentials for Babies and Kids
