Peaceful, easy nights, and well rested mornings.
We know sleep is one of the cornerstones of a child’s health as it allows our bodies to rest, recharge and grow. For many parents, the worry around bedtime, overnight wakeups, naps etc., can make the day feel even longer. The pathway to a peaceful night’s sleep is unique for everyone, so try to tailor your child’s bedtime ritual to their specific needs. Here are some helpful hints:
1. Build a relaxing bedtime routine for them
Create a consistent plan for bedtime. When things occur every night, at the same time, it will send the signal to your child that it is “time for bed” and start to bring closure to the day. Focus on relaxing your child and preparing their bodies for sleep. To help the transition to bed time, a wind-down time before the routine begins could also reduce friction. Common activities include; having a bath, reading a book, playing with calmer toys, and cuddling with their parents.
2. Remain consistent with timing
While our internal clock responds to light changes, it is also affected by wake up and bedtime schedules. Keeping nap and bed time the same every day is one way of regulating their internal clock, and allowing for more restful sleep. On weekends and holidays too, avoid the temptation to let kids stay up on the weekends and keep their sleep time sacred.
3. Stay alert around nap time
Try to not let your child over sleep. If they are having trouble resting throughout the night, the reason could be long, or late day naps, that are affecting their internal clock. Most children stop taking midday naps around ages 3-5, but within this age range your child may still need or have one. If you are noticing they are having struggles around sleeping through the night, consider reducing the nap time by 20 minutes. As your child ages, stay up to date with how much sleep their bodies need to grow, in line with developmental benchmarks.
4. Create the ideal environment for sleep
Check the space your child sleeps in. Are there toys that would flash in the dark, electronics that make a humming sound, or a TV that emits a faint red light? Consider how the environment would affect you if you were trying to sleep there. Remove any distractions or irritants, close windows and ask your child themselves what may help them feel better about their sleep.
5. Set your child up for a worry-free night
Ease any fears, like being afraid of the dark. Make sure they know that you think they are brave, validate their concerns, and offer solutions that will help them feel protected. Making sure your child isn’t exposed to any media that could scare them, especially around bedtime, is key. A practice such as saying good night to toys or stuffed animals is another way to provide some end of the day closure.
6. Make exercise a priority
Exercise does wonders for children’s health. Studies show that exercise can improve sleep quality, and allow them to fall asleep faster. Making sure exercise is a part of your child’s day will allow for them to exert more energy throughout the day, prepare their bodies for sleep.
7. Use the natural light to your advantage
Get natural sunlight early in the morning. Doing this has a variety of scientific benefits that cause your internal clock, and the actual time of day to be in line. Sunlight when we wake up can help us push through the desire for an afternoon nap.
8. Avoid late night sweets
The sugar in many snacks can cause a surge of late night energy that could make it harder for your child to fall, or stay, asleep. The solution may seem obvious, but avoid cookies and junk food before bed. Apples, and berries also contain sugar that could affect your child’s energy levels. For foods that promote good sleep try; bananas, cherries, raw honey, turkey or almonds.
9. Beware of hidden caffeine
Similar to our last tip, caffeine can negatively affect our sleep by causing us to feel more awake when we are supposed to be resting. While your child most likely doesn’t drink coffee, there is caffeine found in teas, cola sodas, and in chocolate or cacao. Products like Oreos and Nutella, also have hidden amounts of caffeine you may not expect.
10. Keep screen time in check
Devices such as televisions, tablets and cell-phones emit a blue light that can cause our brains to think it’s still day time. Reconsider letting your child fall asleep watching a movie, instead opt for a book. Frequent exposure to blue light late at night can be detrimental to a child’s rest.
Peaceful and rejuvenating
Applying these principals to your child’s bedtime routine will allow their sleep to be more rejuvenating. Remaining consistent, addressing environmental factors and embracing healthy habits will not only promote better sleep for your child, but nurture their well-being and ability to care for themselves for years to come.
Anjolina Rankin-West (she/her), is a Project and Editorial Assistant with the Canadian Abilities Foundation (CAF).
