5 Strategies to Promote Healthy Sleeping Habits and Good Sleep Hygiene in Children

5 Strategies to Promote Healthy Sleeping Habits

Your child can benefit from a wide variety of mental and physical benefits if they have good quality sleep. From the minute your child is born, their wellbeing will depend on getting enough shuteye for their age and activity levels. Teaching your children the importance of sleep and adopting healthy sleeping habits can help your kids fall asleep and stay asleep throughout the night.

 If you aren’t sure where to start, here are a few healthy sleeping habits that can help.

Keep to a Schedule

Keeping to a regular sleep routine will enable your child to go to sleep and wake up at the same time each day. During times of uncertainty or stress, it’s crucial that you stick to a regular schedule of sleep and wake times. As your children get older, they may see the lack of formal routine as an opportunity to allow later bedtimes. However, this will mean that they wake up at a later time and alter their body clock. As a parent, doing your best to encourage your child to keep to a regular schedule is key.

Create a Relaxing Routine

Your child needs time to relax and unwind before climbing into bed. If they are full of energy, it’s likely that they will have difficulty getting to sleep. Creating a relaxing bedtime routine will provide structure for your child that they can follow each night. To begin, it’s important that you’re clear about when bedtime is and when it’s time for lights out. Encourage your child to take a shower or bath before bedtime as they will feel drowsier and more relaxed. A calm mindset will reduce the risk of your child waking up frequently throughout the night.

Avoid Naps

If your children are over six years of age, they should not be napping throughout the day. A daytime nap for older kids can have a negative impact when trying to get to sleep at night. Not only will this result in a later bedtime, but your child may experience a poorer quality of sleep. If your children are under the age of six, allow them to nap if they need one. While daytime naps can help improve your child’s memory, creativity, and perception, if they’re feeling restless when it comes to bedtime, it may be wise to limit naps.

Regular Exercise

Many children are full of energy and love being active, so making regular exercise a priority can help aid sleep. Some of the main benefits your child will gain from physical activity include strengthening bones, reducing blood sugar levels, as well as regulating blood pressure. Regular exercise is a good daily lifestyle habit that your child can benefit from, which will help them feel calm and relaxed before going to bed. There are lots of activities and sports that your kids may enjoy which you can join in on too.

Create a Comfortable Sleep Environment 

Your child’s bedroom should be a place that promotes sleep. To start, you need to ensure that your child’s pajamas are appropriate and comfortable for the season, as well as making sure their bedroom is quiet and cool. It’s also crucial for them to sleep on a comfortable mattress and pillow that provides good support for their spine. If they tend to snuggle up with you, why not look into a queen or California king bed? When you compare sizes, as Zoma explains, it’s a pretty big difference. 

For your children to excel in all walks of life, it’s vital that they get plenty of sleep each night. If you’re struggling to get your kids to stay asleep, making use of the suggestions above can help aid sleep and ensure your kids wake up feeling full of energy and motivation for the day ahead.

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