Alaska Sleep Education Center

How Can You Help Your Children Sleep Well at Night?

Posted by Riley Stevenson on Apr 26, 2022 1:37:50 PM

Kid on sleeping bed, happy bedtime in white bedroom-1

Children are very delicate creatures, and as such, need to be treated with utmost care. That means taking care of their physical and emotional needs, including making sure that they get a good night’s sleep every night. After all, lack of sleep can have a very negative impact on kids. In the long run, it can cause learning issues and decreased brain development, among other things. For that reason, it is essential that you put in the effort to help your children sleep well at night.                                  

First, ensure that your kids are relaxed before sleep and that they have not eaten too much. Also, you should consider buying some comfy pajamas for your children and ensure that no light is entering their room. Finally, make their bedroom as sleep-friendly as possible and get your kids to turn off any computers or phones at least an hour before they go to sleep. If you want to learn more, take a look at the tips down below!


Set Up a Bedtime Routine

The first thing that you need to do is establish a bedtime routine for your children to follow. It can be very simple and easy. For example, it could start with them going to the bathroom at a specific hour, taking a shower, and brushing their teeth.

It is important that you do not try to come up with something overly complicated. The idea here is that your kids will automatically start preparing for the night at a certain time. Once they start doing that, they might start feeling more inclined to go to sleep instead of sneakily playing games on their phones. Also, remember to get your kids to stick with the routine that you came up with. Any possible deviations are likely to end up convincing your kid that a sleeping routine is not as important as you are making it out to be.


Get Your Child Comfy and Warm Pajamas

Next, you should get your child some comfortable and warm pajamas. To do that, you could look for pajamas online and make a purchase using the Kidly discount code, or head to the nearest shopping center. While deciding on what kind of pajamas you would like, focus on the material that they are made of. Ideally, you should opt for cotton, as it is comfortable and thick enough to retain body heat, which will definitely come in handy during the cold winter months.


Turn All Devices Off

Nowadays, children are exposed to technology from a very young age. As a result, many of them have a hard time sleeping. Why is that the case? The blue light that all electronics emit can cause one’s circadian rhythm to become irregular, preventing them from feeling sleepy in the evenings. If you feel like your child is one of such people, get them to walk away from any and all electronic devices at least an hour before bedtime.


Create a Comfy Bedtime Environment

The right environment is essential for a good night’s sleep. For this reason, make sure that your child’s bedroom is as comfortable as possible. You can do that by investing in a properly sized bed and a high-quality mattress, as well as cotton sheets and fluffy blankets. In addition, consider opening the windows and letting some fresh air into your child’s bedroom every evening. The less stuffy a room feels, the better your child will sleep in it!


Ensure They Are Relaxed and Have Not Eaten Too Much

If you want your children to sleep well at night, you will need to make sure that they are relaxed and have not eaten too much before bedtime. If they are stressed, they will have a hard time falling asleep. You can help them relax by singing a song or reading them a bedtime story. When it comes to food, make sure that what you prepare for supper each day is nutritious and filling, but not overly calorie-dense and salty. Otherwise, your children are likely to end up dealing with stomach pain that will prevent them from dozing off.


Make Their Rooms Dark

Last but not least, you should make your children’s rooms as dark as possible. Children are very sensitive to light and need their bedroom to be dark in order to sleep well at night. One of the best ways to make a bedroom dark is mounting some shades or curtains over the windows. For best results, you could try to convince your child to wear a sleep mask, too!


In Conclusion

To sum up, if you want your children to sleep well at night, you could set up a bedtime routine, invest in comfortable pajamas, and get them to turn off any and all devices at least an hour before bedtime. In addition, you should make your child’s bedroom as comfortable and dark as possible, and ensure that they are relaxed before going to bed. These are just a few of the tips you need to follow if you want your kids to sleep well at night. While it might be difficult to put some of them into action, remember that the more your children sleep, the better off their development and learning will be. Now, good luck!

If you think your child's sleep issue may be a sleep disorder, do not hesitate to contact Alaska Sleep Clinic today @ 907-357-6700.  We specialize in Pediatric Sleep Disorders and have a Pediatric Medical Director.

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Topics: alaska sleep clinic, sleep and children, Pediatrics, OSA in children, sleep habits

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