5 Easy ways to help your Children fall asleep faster!

Making sure your children have a great night’s sleep is vitally important, poor sleep may affect their mood and could disrupt their school work. Up to 70% of children who experience poor sleep show increased behavioural or emotional difficulties, including irritability, tantrums, and trouble concentrating.

To improve your child’s sleep it is suggested you establish a regular bedtime routine, with a calm, cool sleep environment. As with adults it is best to limit the childs screen time, at least an hour before bed. You may find it helps your children to create a regular sleep schedule with consistent wake-up times and avoid large meals close to bedtime. Encouraging reading before
sleep is positive in two ways.

5 Top Tips for improving your children’s sleep!

1. Stick to the same bedtime and wake-up time, even on weekends, to regulate your child’s natural sleep-wake cycle.
2. About an hour before bed, begin a relaxing routine like a warm bath, reading a book, or quiet playtime. Make the routine consistent each night, such as brushing teeth, putting on pyjamas, and then story time. Try to make the routine a positive and relaxing experience for your child.
3. Make the bedroom dark, quiet, and at a comfortable temperature (around 18°C).
4. Avoid all screens (TV, tablets, phones) for at least an hour before bed, as the blue light can interfere with sleep.
5. Perhaps most importantly make sure the mattress and bed are comfortable and only used for sleeping, not for playing or watching TV. An uncomfortable or old mattress can quite easily lead to a poor nights sleep, a child is not necessarily going to realise it is the mattress upsetting their sleep routine.

Extra Tips & Ideas

To help with sleep; regular physical activity and ensuring your child gets enough natural daylight, especially in the morning will help. Avoid caffeine and sugary drinks and foods, especially in the afternoon and evening.

If your child is afraid of the dark, try using a night light or leaving a dim light on. If naps are necessary, keep them short (20 minutes max) and earlier in the afternoon.

Ask your child about their sleep, did they have a good nights sleep? If sleep problems persist, consult with your child’s doctor or a sleep specialist.

Try these simple tips to help your little one build better sleep habits—so they (and you!) can enjoy a more restful night.