A sleeping toddler appears to be the epitome of tranquility. Even when they’re curled up in bed, their brains are hard at work on developmental tasks like memory consolidation (the process of organizing experiences, learning what’s important, and unlearning what isn’t).
As a result, sleep is critical, particularly for children. Unfortunately, just because you know your kids need a good night’s sleep doesn’t guarantee they’ll get it. So, we have set aside a list of pre-bed-time routines that you should ensure for your little one!
- Make a strategy.
Make a bedtime routine. It may be as easy as singing a song and turning on the white-noise machine if you have an infant. If you have a toddler or an older child, include them in the planning process. Then, write down the steps in order — “Put on pyjamas, brush teeth, read books, cuddle, lights out” — so that everyone knows what to expect. Make a chart, as children are more likely to internalize a plan that has been expressed and practiced, and they are less likely to ask for things that are not on the script.
- Turn off the Screens
Before going to bed, avoid using electronic screens because their light stimulates the brain. This can make kids feel energized when they should be sleeping, as well as inhibit the production of the sleep hormones melatonin and serotonin. Children should turn off their screens at least one to two hours before going to bed.
- Maintain a positive attitude.
Use a special clock that changes color at the appropriate sleep and wake times to help younger kids who can’t say time to learn when it’s safe to get up. Reward children for staying up until the appointed time. You can use a sticker chart to reward seven consecutive nights of good behavior with a special treat or some fun one-on-one time, such as 10 minutes of morning board gameplay. But keep it upbeat and positive. Don’t scold your children for getting up. As a parent, it can be aggravating to keep walking them back to bed, but you don’t want them to associate being in bed with being bad.
- Keep Practicing
It’s also crucial to maintain good “sleep hygiene.” Rest in your bed and in your room. Make sure all toys and distractions are put away before going to bed, or store them in another room if possible. It is easier to fall asleep in the bed and bedroom if you have a good sleep association with them. The more you practice relaxing and falling asleep in a specific position, the easier it will become.
Follow all the above-tailored instructions for your little ones before bedtime and ensure sound sleep for them.
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