Does your little one doze off on his games? His nanny complains about seeing him take a nosedive? If your child is tired during the day, it is time to reassess what happens at bedtime to help her sleep more through the night. Discover some techniques developed by experts that can help the whole family get back to sleep.
A comfortable and cool room
Both adults and children tend to sleep better in a dark and comfortably cool environment. From blackout curtains can help keep the room dark in the evening or early in the morning. If your child uses a night light, make sure the bulb is low, and consider turning it off if he’s having trouble sleeping. Some children sleep better with a white noise device that blocks out sounds from inside or outside the house.
The meal schedule
Eating balanced meals at regular times helps our body to develop biological rhythms. For example, having breakfast at the same time every day will make your body wake up to eat. A family dinner in the evening will signal to the body that bedtime is approaching. Avoid giving children foods and drinks that have arousal effects, such as chocolate and carbonated drinks.
Encourage your child to fall asleep on their own, advises the site Today Parent. This doesn’t mean you can’t be there for bedtime, but your child should go from awake to drowsy and sleeping without you petting, rocking, singing a song. or even lie down beside him. This way if he wakes up in a stage of light sleep during the night, he will not need this reassuring ritual to return to a deep sleep.
A routine all week
Establishing a routine helps signal the body that it is time to release blood. melatonin, the hormone responsible for falling asleep. Regular bed and wake times, even on weekends, as well as quiet activities like a bath or reading a story can help prepare for sleep. Exercise, screens and stimulating conversations that could make the child think when he tries to fall asleep should be avoided.
If your child snores and sleeps all night, but does not seem rested in the morning, talk to your doctor. He may have Obstructive Sleep Apnea Syndrome (OSAS), which prevents him from breathing properly at night, and from getting quality sleep.