Whether your child is a few months old or in preschool, successfully getting them to bed can be an uphill task.
Fortunately, improving your little one’s sleep environment can encourage them to settle down for bed.
Simple things such as investing in comfortable silk bed sheets or dimming the bedroom lights can create the perfect sleep environment for your child.
And if you’re looking for more ways to help send your child to slumberland without a fuss, here are five more handy tips.
1. Tidy Up Their Bedroom
A clean bedroom sets the perfect mood for relaxation. Clear away clutter in your child’s bedroom and make their bed. This teaches your little one to associate the bedroom with rest.
If your child is old enough, ask them to put away objects such as toys and mobiles from their bedroom. The presence of such things in the bedroom takes away your child’s focus from sleep.
If your child is old enough to sleep alone in their room, but they’re showing signs of separation anxiety, you can leave behind a comfort object such as a blanket or a teddy bear.
2. Set a Bedtime Routine
Establish a relaxing nighttime routine for your baby so that their bodies can learn to anticipate bedtime. Calming activities should be part of this routine. Some examples of such activities include:
- Reading a book
- Engaging in relaxation exercises
- Listening to soothing music
Older children also need a bedtime routine, although it doesn’t have to be similar to the one for your baby or toddler. For instance, rather than reading a book to your older daughter, you can encourage her to do some yoga exercises or have a bath.
Moreover, minimise distractions during bedtime. This may mean turning off the TV or asking other family members to be quiet as your child gets ready for sleep.
Ensure you’re consistent with the bedtime routine, while also having the same bed and wake-up time for your little one. This will help your child’s body get used to a regular bedtime pattern.
3. Make Your Child’s Bed Comfortable
A restful night can’t happen without a bed. And a comfortable bed can make all the difference when it comes to the quality of your child’s sleep.
Your child will sleep better in their bed. Leaving your child to sleep on the couch or to share their bed with another sibling isn’t recommended.
Ensure you invest in a comfortable kid mattress that will offer the support your child’s body needs. Bedding also need to be comfortable and warm. For instance, bedsheets made of natural materials such as silk and cotton are comfortable due to their moisture-wicking properties.
Don’t forget to make your child’s bed as colourful and fun as possible if you want them to look forward to bedtime.
4. Dim the Lights
Ensure your baby’s bedroom isn’t awash with bright lights from electronics and artificial light sources.
The darker the room, the better.
Even if your child insists that you leave their bedside light on, don’t be tempted to do it. If they express fear of the dark, try to reassure them that they’re safe even with the lights off.
Bright lights delay the production of the sleep hormone melatonin, making it harder for your child to fall asleep. This is also the reason you shouldn’t expose your children to blue light from electronic gadgets such as TV and smartphones before bed.
In addition to disrupting the production of melatonin, blue light also stimulates your baby’s brain and tricks the body into believing that it needs to stay alert.
Rather than encourage your child to watch TV or play video games, have them read a comic book or go through a picture book.
5. Check The Temperature and Air Quality of Your Child’s Bedroom
The ideal sleeping temperature is around 65 degrees.
Older children can regulate the temperature of their bedroom if it’s too hot by kicking off their bedding.
Unfortunately, toddlers and babies may not be able to kick their bedding which is why you may need to check their bedroom temperature before you put them to bed.
In addition, you’ll need to ensure that your child’s room is aerated well enough. Instead of using fresheners, plant some plants in your child’s room, as they help purify the air. Also, open the windows to let in the fresh air and natural light during the day.
In closing, getting enough sleep is crucial for your child’s physical and mental wellbeing. Creating a relaxing bedroom environment will settle your little one, encouraging them to sleep. Hopefully, now you’re well-informed on how to come up with the perfect sleep-inducing environment for your child.