5 Ways To Help Your Child Get Better Sleep

When your kids have exited the toddler stage, you may think that you are done with sleep struggles. You may find that you have as many challenges now as you did when they were learning to sleep on their own. When older children don’t get enough sleep, they can be irritable and don’t learn as much in school. Take a look at our five tips to help your children get enough sleep.

1. Model Good Sleep Habits

Children are primed to follow their parents’ example when it comes to bedtime habits. If your child sees you staying up late and playing with your phone, he or she will want to do the same thing. It is a good idea to model healthy sleep habits for your children. Set sleep and wake times for everyone, even for the weekends.

2. Bedtime Routines

A good bedtime routine is as important for an older child as it is for a baby or toddler. Keep the lights low and keep activities quiet. Give your child a warm bath or shower. Change into fresh pajamas. Read a story or listen to quiet music to get in the mood for sleep. Keep this routine consistent and your child will associate it with falling asleep.

3. Set Times for Devices and Screens

It is important to keep electronics use to a minimum before bed. Set a cut off time for at least an hour before bedtime. This includes television. It's healthy for everyone in the family to follow this guideline, since blue light from devices keeps people awake.

4. Sleep Environment

Make sure your child’s bedroom is set up to provide the best possible sleep environment. Ideally, your child’s room should be a calming, uncluttered, restful place. Take some time to organize your child’s room so that distractions like noisy toys are not visible.

Keep your child’s bedroom dark. You may want to get blackout shades or curtains. If your child needs a nightlight, keep it small.

Keep the bedroom and the rest of the house as quiet as possible. You may want to get a white noise machine, especially if your child goes to bed earlier than the rest of the household. This can block out unwanted sound.

Make sure the temperature of the room is optimal for sleeping. Bedrooms should not be too warm or too cold. The ideal temperature is between 60 and 67 degrees Fahrenheit. Make sure sleepwear is comfortable and keeps your child at the right temperature. Having tags or scratchy material on their sleepwear can keep them awake as well.

The right mattress is a valuable investment in your child’s sleep. If he or she is having sleep problems, try a latex mattress. This will give your child a comfortable foundation for the best sleep possible. Use bedding with natural fabrics and fibers for the best possible sleep.

5. Be Aware of Problems

If your child is having sleep difficulties and the above suggestions did not help, your child may have a sleep disorder that needs to be treated by a physician. Signs that your school-aged child is not getting enough quality sleep include loud snoring, hyperactivity, falling asleep during the day, academic problems, and a general lack of alertness.

With some simple adjustments to your daily routine and to the child’s sleeping space, you may be able to greatly increase your child’s quality of sleep. Your child will be happy, alert, and ready to learn, and you will get better sleep as well. Paying attention to sleep quality is healthy for the entire family.