If there’s one period of life where sleep is needed the most, it’s during childhood. It’s a time of growth and development, learning, high energy, distractions and all the things that come with being a child. Sleep acts like an anchor and an instrument of healing, helping kids to thrive. When they don’t get enough sleep, they become irritable and hyperactive, they present with decreased concentration and memory retention, and they don’t perform well at school. A study by the University of Houston found that children who sleep less or have disrupted sleep are more likely to develop depression and anxiety later in life. Despite parents knowing that children need sleep, getting them to bed, doesn’t always go according to plan! For many parents, bedtime can be a battle. Fortunately, there are things you can do to make bedtime easier for your child. Consistency is key!.
Kids are usually filled with energy and play helps them burn it. If they’re not physically active, that energy can keep them up at night. As much as possible, encourage them to play so that by bedtime, they’re tired enough to want to sleep. Along with play, you should get them outside for some sun. Exposing them to daylight can reset their circadian rhythms wherein they feel awake in the day and sleepy at night.
What we eat can actually affect sleep quality. Certain foods contain elements like tryptophan that increases the production of sleep-promoting chemicals. They include warm milk, bananas, whole wheat bread, oatmeal, potatoes, almonds, and peanuts. Try to add these to your child’s diet for better sleep – and better health!
This is a great idea for very young children who may find it difficult to follow routines. A bedtime chart lays down the activities – with pictures – that they must perform at certain times. For instance, the chart could outline changing into pajamas, followed by brushing teeth. It could then detail reading a book or listening to a bedtime story and, finally, sleeping. This progression of events that lead up to sleep helps kids follow a set routine. It’s also a form of relaxation as their minds connect the events related to sleep.
It’s common for kids to beg for a second story or ask for a snack when they’re in bed. The rare indulgence is okay but doesn’t make a habit of it. Learn to say ‘no’ and not feel guilty. Remember that it’s for their own good and the sooner they get into the habit of sleeping early, the better it will be for them.
Gadgetry is everywhere these days and it’s not an issue as long as screen time is controlled. This control should especially extend to bedrooms and bedtime. Keep video games, phones, tablets and laptops out of the bedroom so your kids aren’t compelled to use them when they should be in bed. Remove them at least an hour before bedtime so that their minds have the time to wind down and sleep.
I used to believe I was just a bad sleeper, until I bought my first NUVANNA bed! I haven’t slept this well in years, or possibly ever! I could not be more excited about the quality of this bed and the improvements it has brought to my sleep! This is an investment that you will not regret.
Imagine being in a room that’s cluttered, bright and noisy – it doesn’t do much for relaxation or sleep. Your kids feel the same way even if they’re not really aware of it. As a parent, you can make sure their bedroom is neat, quiet and filled with things that calm them down and encourage sleep. A reading light, blackout shades or curtains, and using colors like blue, yellow and pale pink can make a difference. A large stuffed toy or a body pillow and soft pillows, cushions and rugs can also help. Along with these, you want to get a good, supportive mattress that acts as a comforting friend.
The Nuvanna mattress is just the thing. Designed by a materials scientist with over 20 years of experience in the industry, it’s supportive and comfortable and has key features that help kids sleep better. For starters, the top layer uses cooling gel technology to regulate body temperature and prevent overheating. Since children tend to sleep hot and sweat, this will keep them cool and comfortable. The middle layer isolates motion so your child isn’t disturbed if sharing the bed with their siblings. The bottom layer supports the body and prevents it from sinking – a common problem with memory foam mattresses. What’s more, memory foam also has the potential to suffocate infants and toddlers so a mattress that prevents sinkage is a big plus.
It’s normal for kids to not want to go to sleep sometimes. But as parents, we know that they need it so it’s up to us to help them get it. The tips outlined here can ease the process and encourage sleep for your little ones. They’ll soon learn to get into the habit and find it easier to sleep as well. No more bedtime battles!