Sleepy Kids? Ideas To Tuck Them In With
Lack of sleep can be detrimental to your child's heath and development. An average child aged 5 to12 years will require about 10 to 12 hours of sleep. A child that's sleep-deprived can suffer from mood swings, lack of concentration, clumsiness and behaviour issues. Help develop healthy sleep habits in your child with these ideas.
Create a peaceful environment
Make your child's bedroom a warm, cozy environment that will help lull them sleep.
- Use calming colours such as bubble-gum pink or sky blue on the walls and in the accent pieces.
- Fit the room with blinds or drapes to darken the room all year round.
- Make sure your child has a comfortable mattress and pillows. Layering the bed linens will help your child maintain the temperature they prefer.
- Add a bedside or wall lamp fitted with a low-wattage bulb that can be used before bed, as it won't flood the room with light. This is also handy for nighttime trips to the washroom.
Set a regular sleep schedule
Children love routines — and so do our internal sleep-wake clocks. So, setting a consistent sleep schedule is key to encouraging a proper night's sleep.
- Set a regular tuck-in time and a smooth bedtime routine. This will prime your child for an easy transition to sleep.
- Set a regular time to wake up. Stick to the schedule even on weekends.
Limit snacks and beverages before bed
A bedtime snack can keep your child satisfied before bed and prevent a grumbling tummy in the night, but not all snacks are created equal.
- Avoid snacks filled with refined sugar.
- Avoid sugary and caffeinated beverages.
- Keep your child hydrated throughout the day, and then keep the before-bed drinks to a minimum, to prevent nighttime trips to the bathroom.
- Provide your child with a healthy, high-carb snack, as carbs have a calming effect. Consider muffins, whole-grain cereal or a sliced apple as snack options.
Have quiet time before bed
Set up a routine that allows for some quiet activities before bed.
- Avoid over-stimulation before bed by turning off the TV, computer and video games. Try listening to soothing music, or just enjoy the quietd.
- Cuddle in and read a story together.
- Allow independent reading in bed.
- Have your child take a warm bath before getting ready for bed.