Are you constantly struggling with your toddler during bedtime?
You’re not alone.
Many parents have a hard time getting their little ones to sleep.
Unfortunately, children who don’t get enough sleep are irritable and often have behavioral problems. Sleep-deprived children may also become obese or suffer from learning disorders.
Considering that sleep plays a significant role in your child’s physical and mental growth, it’s vital to ensure that your little one gets the recommended hours of sleep every night.
The good news is that if you’re having a difficult time getting your baby to go to bed on time, we have some tips that have been proven to help moms and dads get their kids to sleep at night.
A good example is the use of a 100% cooling cotton weighted blanket. According to a 2021 study, weighted blankets are effective in helping adults and children with ADHD or autism spectrum disorder fall and stay asleep.
Here are other strategies to help your little one fall asleep at night.
1. Follow a Bedtime Routine
Kids thrive on routines.
A bedtime routine helps prepare your child’s body for sleep. Children also love routines as they make them feel secure. Besides, a nighttime routine makes bedtime predictable.
When coming up with the routine, start by ensuring your kid goes to sleep and wakes up at the same time every day.
Notably, teens should be discouraged from sleeping in during the weekends, as this will disrupt the nighttime routine.
Also, follow the same routine consistently.
A bedtime routine for the younger children might include activities such as a bath, brushing their teeth, and a bedtime story. You can let your older children have some alone time to relax before bed, but make sure that they’re in bed when it’s time to sleep.
2. Avoid Caffeine and Soft Drinks Before Bed
If you allow your teens to have caffeine before bed, it’s about time you stopped.
Caffeine is a stimulant that makes it harder for your child to fall asleep.
Soft drinks, sugary snacks, sweets, and juices are also not good for your child before bedtime. When your child takes too much sugar, it becomes harder for their body to re-stabilize their blood sugar level. The result is higher production of adrenaline, a stress hormone that causes restlessness.
If your child needs to drink or eat something before bed, offer them a healthy light snack or a glass of warm milk.
3. Keep the Noise Down
A quiet, dark bedroom helps promote sleep.
If you live in a noisy neighborhood, close the doors and windows to keep the noise out. You can also use a white noise machine to drown out the noise from outside or the rest of the rooms in your home.
4. Use a Weighted Blanket
Weighted blankets use deep pressure stimulation to soothe children to sleep. The extra weight of a weighted blanket helps calm down your child’s nervous system, allowing their body to relax.
When buying a weighted blanket for your little one, choose one made of cotton, as this material is lightweight and breathable.
Other factors to consider when buying weighted blankets for children include:
· The weighted blanket’s weight shouldn’t be more than 10% of your child’s body weight
· Don’t use a weighted blanket for children under two years
· Ensure the weighted blanket has non-toxic filler materials such as glass beads or poly pellets
· Choose one that is machine washable as it will be easier to clean when your child wets their bed or spills something on the blanket
5. Turn Off Electronics At Least Two Hours Before Bed
Blue light emitted by TVs, laptops, smartphones, and other electronics interferes with the production of the sleep-inducing hormone melatonin.
Allowing your toddler to play video games or watch their favorite cartoon on your laptop can keep them awake for longer.
Ensure you switch off all screens at least two hours before bedtime and keep the electronics away from your child’s bedroom.
6. Exercise
Exercise is good for promoting quality sleep in both adults and children.
Ensure your little one gets enough play outdoors to help them sleep early at night.
However, restrict playtime to three hours before sleep. Otherwise, your little one will be too stimulated to sleep.
7. Dress Them Appropriately
To avoid restlessness during sleep, dress your child in breathable pajamas made of natural materials that won’t irritate their skin.
If you have an infant, avoid dressing them in too many clothes to reduce the risk of Sudden Infant Death Syndrome (SIDS) due to overheating. Small babies shouldn’t also be dressed in hats or other garments that cover their face or head.
Remember also to check your child’s room temperature. If you’re using a fan in the room, regulate it and ensure it isn’t fanning directly on your child’s face.
8. Deal With Fears and Separation Anxiety
If your child has difficulty falling asleep due to separation anxiety, let them hold a security object that will make them feel safer. Put their favorite doll, toy, teddy bear, or blanket next to their bed to reassure them before sleep.
Moreover, consider if your child is having trouble sleeping due to fear. Some children will complain of ghosts or scary creatures at night. Rather than dismissing such fears, give your child some reassurance or stay guard until they fall asleep.
Avoid stressful situations or scary movies before sleep, which can aggravate your child’s fears. Also, set some time during the day to address your child’s concerns that may be delaying bedtime.
In closing, sleep problems can negatively affect your little one’s physical and mental health. Use the above tips to help your child sleep early and for longer. If your child’s sleep problem persists, talk to your pediatrician to rule out sleep disorders or other serious sleep issues.
