When it comes to getting your child to sleep, a set bedtime routine can be your saviour.
With work, household chores and your children’s busy schedules, this can seem like a challenge but it is possible to come up with a set routine to suit your family – and you may even find it makes life easier in the long run.
Sit down to devise a bedtime routine that works for everyone and agree that whoever is looking after the kids at the time follows the routine. No changing the bedtime because your little one is being extra cute when she starts asking to stay up later and no skipping your child’s required story (if it’s included in your routine) because you’re feeling tired. Reading that storybook for 10 minutes is better than walking up and down the stairs to soothe your child over the next three hours.
Children of different ages need different amounts of sleep and the following is a good guide to the recommended hours per night:
- 11+ hours for under five-year-olds
- 10+ hours for over five-year-olds
- 9+ hours for over 10-year-olds
Getting enough sleep is important for healthy growth, mental and emotional development, and a reduction in the chance of obesity. A sleep diary can help you figure out just how many Zs your little one is catching and can help you identify things you can change or improve.
The following tips will help you ensure your child gets the best sleep they possibly can.
- Encourage kids to be active during the day to tire them out later on.
- Making sure their bedroom is dark, quiet, comfortable and cool will create a sleep-friendly environment that encourages them to settle down.
- Just like adults, children can really benefit from wind-down time’ before trying to sleep. Reading stories can relax your little one before the lights go out.
- If possible, make your child’s bedroom a screen-free zones. Remove televisions and games consoles and make sure all phones and tablets are charged somewhere else in the house at night.
When it comes to daytime snoozes, it’s estimated that about 25% of children stop napping by the age of three, while 50% stop by the time they’re four and the remainder by five as long as they’re getting enough sleep at night.
If napping is affecting your bedtime routine, aim for shorter naps earlier in the day. If your child won’t have a nap when you feel they need one, give them some quiet time reading or resting, which can help them relax.
