5 Tips to Improve Your Child’s Sleep

Ensuring your child gets enough sleep is vital for their overall health and well-being, and a good night’s sleep is essential for physical growth, cognitive development, and emotional stability. However, many parents struggle with establishing healthy sleep habits for their children. Luckily, if you’re facing similar challenges there are things that you can do to make bedtimes less of a battle.

young girl sleeping in bed

Photo by Elina Fairytale

So, if you’re looking to improve your child’s sleep, here are just five tips to help you get started.

Establish a consistent and calming bedtime routine 

When it comes to establishing healthy sleep habits, consistency is key. Create a calming bedtime routine that signals to your child that it’s time to prepare for sleep. 

This routine could include activities like reading a book, taking a warm bath, or even listening to a guided meditation together on an app such as Calm. Try to start the bedtime routine at the same time every night; this will help regulate your child’s internal clock and promote better sleep patterns.

Create a comfortable sleep environment

A significant factor in your child’s ability to fall asleep and stay asleep throughout the night comes from their sleep environment. Ensure that their bedroom is conducive to sleep and make sure that you invest in a comfortable mattress for them.

A poor-quality mattress is a major cause of poor sleep, and it can leave us tossing and turning at night. If you’re in the market for something new, experts such as Archers Sleep Centre stock a range of single mattresses so you’ll be sure to find the perfect make and model for your child.

Limit their screen time before bed

Excessive screen time, particularly close to bedtime, can interfere with your child’s ability to fall asleep. The blue light that is emitted by the screens in smartphones, tablets, and even our televisions can disrupt the natural sleep-wake cycle. 

To promote better sleep, establish a screen-free zone at least an hour before bedtime. Instead, you should use this time to engage in activities that are calming and screen-free, such as reading or listening to soothing music. 

These activities will help your child’s brain to unwind and prepare for sleep naturally.

Encourage them to engage in regular exercise 

Engaging in plenty of physical activity during the day can help improve the quality of your child’s sleep, allowing them to expend excess energy. However, be mindful of the timing of exercise, as too much activity too close to bedtime can have the opposite effect. 

It would help if you aimed to ensure your child has at least 30 minutes of moderate exercise, preferably earlier to allow time for relaxation before bedtime.

Promote earlier bedtimes with black out blinds

As we move towards summer and the days get longer, it can hinder the sleep of younger children whose bedtimes are earlier in the evening.

Aside from them not wanting to go to bed while it’s still light out, for fear of missing out on the fun, too much light can prevent them from falling asleep. Consider installing blackout blinds, such as those from Hillarys. That way you can control when and how much light enters your child’s room at bedtime.

Have you found ways to improve your child’s sleep? Share your tips in the comments below. 

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