Bedtime! Tips to Get Your Kids to Sleep

Sleep is a crucial factor in maintaining good health, but struggling to fall asleep at night is not just an issue that plagues us in adulthood. Children can struggle just as much with getting sufficient sleep, and when they can’t sleep, it is unlikely you will. 

Whether you need to implement better bedtime routines or create a more sleep-friendly environment with a new toddler and kids’ beds, helping your kids to sleep better at night and lead healthier lifestyles does not have to feel overwhelming or unachievable. 

Set Individualized Bedtimes

According to the National Sleep Foundation, school-aged children need between 9 and 11 hours of sleep per night. But this is only a guideline, as there is a lot of variability in sleep needs and patterns to consider when setting a bedtime for your children. Most kids have set routines that are difficult to break, regardless of what you do. 

Early risers will still wake up early no matter how late they go to bed, while night owls struggle to fall asleep until their bodies are ready. Therefore, working with and understanding your children and their specific needs is vital, as well as setting realistic bedtimes that will allow them to get sufficient sleep and still wake up on time. 

Reduce Stress at Bedtime

Cortisol, more commonly known as the ‘stress hormone’ plays a role in determining the quality of our sleep. When levels are high, your body will struggle to shut down and go to sleep. To avoid any unwanted stress before bed, keep your children’s pre-bedtime activities calm and light-hearted. 

Include activities like playing with toys, drawing and coloring, or reading to keep their cortisol levels low and help them fall asleep much quicker and far easier. 

Implement Consistent Routines

Routines are important for children, especially those at the infant, toddler, and preschool ages. Therefore, maintaining a consistent bedtime routine will allow you to create a calming and stress-free environment where your children can wind down in the lead-up to bedtime. 

Ideally, this routine will begin immediately after dinner and include light playtime, a bath, brushing teeth, time for reading, and then bed. Furthermore, by having a set evening routine, you are less likely to meet resistance when it comes to getting them ready. 

Infographic Provided By Dental Services, Hattiesburg MS, Company, Lamar Dental

Look Out for Sleep Disorders

Sometimes, even the best-made plans are unsuccessful or fail to yield the results you want. If you notice that your child is having trouble falling asleep, has persistent nightmares or night terrors, snores, or breathes through their mouth, there is a possibility they may be suffering from a sleep disorder. 

If these concerns arise, it is crucial to consult with your pediatrician, who can inform and assist you in the steps you will need to take to improve your child’s sleeping habits. They may recommend a sleep consultant or a pediatric psychologist or have other suggestions to allow the entire family to get a good night’s rest. 

Limit Screentime at Night

Melatonin is an important hormone that plays a role in the sleep-wake cycle. Most people feel sleepy and are ready for bed when these levels are at their highest. In a study conducted in 2011, research found that blue light from television screens, phones, computer monitors, and tablets can interfere with the production of this vital hormone. 

A 2017 study found that watching television, playing computer games, or scrolling on phones could keep your child up an additional 30 to 60 minutes. To avoid this unnecessary disruption, keep your home a screen-free zone for at least two hours prior to bedtime. 

Help Alleviate Fears

Ghosts and scary monsters living in the closest may not actually exist in your home during the night, but instead of dismissing these fears at bedtime, address them directly with your child. If a simple reassurance does not work, try to use a special toy to stand guard for the evening or spray the room with ‘monster spray’ before you turn the light off. 

However, do not engage in this conversation at bedtime. Instead, set time aside during the day to talk, as children will quickly learn how to stall bedtime if they use that time to talk instead.

Create the Ideal Sleep Environment

Soft, comfortable sheets, room-darkening shades or curtains, and a quiet space will allow your child to differentiate between night and day, making it easier to fall asleep when the time comes. Creating a sleep-inducing environment is important for setting the stage for bedtime with minimal distractions. 

To enhance the sleep environment for your child, consider investing in quality toddler beds from Bed Kingdom, designed with both comfort and safety in mind. These specially crafted beds not only provide a cozy haven for your little one but also seamlessly blend with the overall aesthetic of the room, promoting a soothing atmosphere conducive to restful nights.

If your child is fearful of the dark or is easily woken by random sounds, consider investing in an appropriate night light or white noise machine suitable for their unique needs. 

Reduce the Focus on Sleep

Some children struggle to shut their brains off at bedtime, and that anxiety can easily be increased by insisting it is bedtime immediately. Rather than focus solely on the act of going to sleep, focus more on relaxation and keeping your child calm. This can be achieved with simple breathing techniques, which you can complete together. 

Additionally, for older children, you can agree on a set time in five or ten minutes for you to come back to check on them. This allows them the opportunity to put themselves to sleep independently while still maintaining a schedule.