If we sleep well it has a positive effect on the whole family. If our children sleep well, it stops all the night-time walks from our bed to theirs and the next morning you won’t have bags under your eyes.
But what if our children have problems falling asleep or they wake up at times during the night?
In this post we will give you some tips to help young children fall asleep and make the most of their time for resting. Don’t miss it!
The importance of the surroundings
Help them by creating a relaxing atmosphere in their bedroom. We should remember that:
- The dimmer the lights in the bedroom are, the better. Darkness helps the brain release melatonin, the hormone that helps us fall asleep.
- The room should not be too hot – the best temperature is around 18º-19º.
- Silence also helps them fall asleep, so avoid unnecessary noises (for example, don’t put the washing machine on at night).
Routine is necessary
Establishing a routine before going to bed is fundamental for our children to realize that bedtime is getting close. For example, we can make them learn the following sequence: first we put our pyjamas on, then we brush our teeth, then we read a story and just before it’s time to go to sleep, mum and dad give them a goodnight kiss. We should do this every day at the same time and it shouldn’t take more than 20 minutes. A routine when waking up is just as important. It’s essential to do the same on weekdays and at the weekend. If the parents want to sleep in a little on Saturday and Sunday, you can always take turns, so that one day one of you gets up with the child and the other day the other one.
Food is our ally
If your child lacks any kind of vitamin, it’s harder for him to fall asleep. This is why a healthy diet is the key to a good night’s rest. And while we’re talking about food, don’t forget that dinners with proteins and sugar will keep them awake, so the best thing is food rich in hydrates, such as vegetables and fruit, leaving sweets and fizzy drinks for the daytime. If you want to read more about this, some time ago we posted an article called recipes for children to sleep better, recommending food that is easy to digest and helps them go to sleep. We included three simple and delicious recipes so they can enjoy a light dinner.
Do you have any tricks to help your children go to sleep? Share them with us in the comments!
