Families For Life | Promoting deep, healthy sleep in children

Struggling to get your kids to bed on time? You’re not alone. With so much distraction from computers and mobile devices, it can be difficult to put our little ones to bed without a fight. However, there are plenty of reasons why ensuring they get good rest matters. Read on to learn more about the benefits of sleep and pick up tips that will get your little one to bed more easily!

Why kids need a good night’s sleep

We know that a good night’s sleep can help us function in our daily lives, but did you know that sleep also impacts a child’s eating habits, social skills, and immune system?

Research shows that poor sleep habits can disrupt hormones that regulate our appetites. A well-rested child is less likely to overeat and more likely to explore healthier food choices. Little ones who get more sleep also experience fewer mood swings and are less prone to temper tantrums, improving their interactions with their peers.

That’s not all! During sleep, your child’s body also produces growth hormones that help them develop and strengthen their immune system to fight off illness.

There are so many ways sleep keeps our little ones healthy! Let’s learn how to help your child make the most of these benefits.

Helping your child go to sleep

Getting your child to bed can be a nightly challenge. Try these tips if you’re having difficulties getting your child to bed on time.

1. Set up a bedtime routine

A routine that starts at the same time each night can encourage good sleep patterns. Try a refreshing shower and story time to help younger children feel ready for bed. For older children, a quiet chat about the day and some time alone can encourage sleep.

2. Eat the right amount at the right time

Ensure your child has a satisfying evening meal at a reasonable time so they’re not too full or too hungry before bed. If your child is hungry, a simple snack like a warm cup of milk or yoghurt can help. Don’t forget to avoid caffeine before sleep. This means no chocolate or soft drinks in the evening!

3. Lower light levels in your child’s bedroom

Bright lights and blue light can suppress melatonin levels and delay sleepiness. Turn off devices and dim the lights at least an hour before bed. If you use a night-light, choose a dim, warm-coloured light.

4. Keep regular sleep and wake times

During weekends and holidays, try to keep your child’s bedtimes and wake-times within 1 to 2 hours of their usual schedule. This will help their body clock maintain a regular pattern.

5. Help them feel safe

Some children might feel afraid of going to sleep. Your presence can go a long way in helping them feel safe. Find the source of their fears and reassure your child that you will check on them regularly. You can stay with them until they fall asleep, gradually reducing your presence over time. A comfort object like a blanket or stuffed toy can help them feel secure too!

Great sleep is the key to healthy growth, and it’s not something they should miss out on! Use these tips to help them build a healthier sleep pattern and your child can grow up happier and healthier.