From time to time we like to get other voices and other opinions here on Navigating Baby and recently Mo Mulla reached out to write for us. We love to have the voice of a father so we are delighted to share this informative article on:
7 Painless Sleep Hacks for kids that All Parents Could Use
Children should get comfortable and enough sleep. They should also be able to wake themselves up in the morning. It indicates they are getting enough quality sleep. In some instances, getting a toddler to sleep is challenging for parents even after setting a healthy bedtime routine.
As ParentalQuestions mentions, young ones experience a lot of growth changes that may impair their body clock, overall sleeping activity, and tiredness indicators.
Are you having trouble establishing a good sleeping habit with kids? To make your work easier, we have made a list of workable tips.
7 Painless Sleep Hacks for kids that work
- Cool Room Temperature
It is recommended to keep kids’ room temperature at 16-20 degrees Celsius. Avoid overdressing the toddler, but also avoid dressing them in light clothes that make them feel cold. Maintain a stable, cool temperature and avoid sleep problems arising from a hot environment.
Keep the windows shut to avoid drafts and regularly check on power heaters or radiators in the room not to overheat or over cool.
You can pick up a reliable toddler or baby fan if you intend to stay in a hot climate
- Maintain a Dark Room
Darkness triggers the release of melatonin. Melatonin is a hormone that mainly controls the ‘sleep-wake’ pattern. Keeping kids’ rooms bright will limit the release of this hormone.
Artificial light keeps kids’ brains active and hinders them from sleeping. Opt to dim night lights in their room.
Of course, a nightlight for nursing your baby is fine, as long as they aren’t too intrusive.
- Limit Screen Time Prior To Bedtime
Blue light from television, computers, phones, or even tablets redacts melatonin levels. In turn, we experience delayed sleep. Limit screen activities for the kids at least an hour before their bedtime.
Electronic devices have effects on the body’s biological waves causing it to remain awake. It impacts young kids more since they take longer to unwind.
What if I’m not home?
You may have challenges implementing this, especially when you are far from your kids. Most of these electronic devices allow you to control the usage of kids. The parental control. Set timers by which they can shut down at specific times. Make it a habit, and the young ones will become accustomed to this new normal.
- Set a sleep routine
A unique regular bedtime routine encourages good sleeping patterns—come up with something special between you and the toddler before bedtime.
For instance, read a book to them, sing to them or share a bedtime story with them. Introduce a sleeping “buddy” for your child to bring to bed with them. Hug them as you tuck them into bed. It makes bedtime a special time giving them good feelings.
Younger kids could also use early and short nap times during the day. More extended and late bedtimes will limit their sleep at night. Be consistent, and naturally, they will get used to this.
- Introduce White Sounds (Background Sounds)
White noise sounds have proved yet another way to make kids sleep easily. They can aid a kid transit from a light into a deep sleep. It has proved useful, especially for young kids. White noise helps in keeping the brain waves consistent when sleeping and helps in kids’ self soothe.
In instances where there’s a lot of noise hindering toddlers from sleeping, hooting cars, loud music from the neighbour, white noise has proven useful. It blocks all kinds of noise that could make the place noisy and make them lose sleep.
It would also be best to try rain sounds or water sounds, which are excellent natural lullabies. However, there’s a whole variety of white noise for your preference.
- No Heavy Meals And Caffeine Prior To bedtime
A popular stimulant, Caffeine is not right for children. It has awful side effects, like relaxation and easing of the kid’s minds. Give light snacks to kids before they sleep. Heavy meals may bring discomfort in their stomachs, delaying their sleep.
- Set Early Bed Time Routines, Not Later Ones!
Late bedtimes don’t guarantee kids will doze off quickly. Bedtimes routines are usually age-dependent. Putting the kids to sleep past their sleeping time leads to their body producing more adrenaline and cortisol. It prevents the kids from falling asleep.
And Sleep Disorders?
You may try all these hacks, and still, it will be a challenge to get the toddler to sleep. In this case, the kid might be suffering from sleep disorders. Physical pains like teething for babies’ sleep apnea, general fears and anxieties may keep toddlers awake at night. We would recommend you to visit a pediatrician in such cases.
Ensure your kid gets enough natural light during the day. Keep them active and alert. They will tire quickly, and sleep will come easily to them during the night.
Mo Mulla is a work from home dad who enjoys reading and listening to music. He loves being a dad and husband to a growing family. He loves writing about his passions and hopes to change the world, 1 blog post at a time! You can find his parenting blog here: ParentalQuestions.com