The Sleep Periodical
Volume 4 | Issue 22
Create a Bedtime Routine: Establish a calming bedtime routine that helps signal to your child that it’s time to wind down. This could include activities like reading a book, taking a warm bath, or listening to soothing music.
Limit Screen Time Before Bed: Reduce exposure to screens (TV, tablets, smartphones) at least an hour before bedtime. The blue light emitted by screens can interfere with the production of melatonin, a hormone that regulates sleep.
Monitor Diet and Caffeine Intake: Avoid giving children caffeinated beverages and large meals close to bedtime. Instead, offer a light snack if they’re hungry.
Encourage Physical Activity: Regular physical activity during the day can help children fall asleep more easily at night. However, avoid vigorous exercise close to bedtime.
Be Consistent on Weekends: Try to maintain the same bedtime and wake-up time on weekends as well. Large variations can disrupt the body’s internal clock.
Communicate About Sleep Needs: Talk to your children about the importance of sleep for overall health and well-being, sharing how good sleep hygiene practices can positively impact daily life.
Be Patient and Persistent: It might take some time for your child to adjust to a new sleep schedule. Be patient and consistent with the routine, and gradually, they will adapt.
Looking forward to improving your sleep journey.
Happy Sleep!
- Dr. Vyas
Sleepless in Nola understands the diverse sleep needs of all children. If your children struggle to get sleep, we are here to support you. Make a free consultation appointment.
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