Simple Bedtime Habits That Help Kids Sleep Better

A healthy bedtime routine is important for not only adults but children as well. It is more than just sleeping on time. It also plays a huge role in productivity and brain development. However it can be a little difficult to inculcate healthy sleeping habits among kids. They might want to watch the television for a few extra minutes or many teens might feel the need to stay up late and finish assignments. The parents can help their children to maintain a balanced bedtime routine so that they get a relaxing sleep.

When a child goes to sleep at a fixed time every night, their body clock slowly adjusts to it. Sleeping at a fixed time will not feel forced and can help in getting enough rest. It also helps in waking up early in the morning.

Getting enough sleep is essential as it improves focus and mood throughout the next day.

Watching television or scrolling through the phone before sleeping can overstimulate children. It can prevent them from having a continuous and relaxing sleep. It is said that the blue light emitted from televisions, phones or tablets can suppress melatonin which is the sleep hormone. Hence it is usually considered healthy to turn off devices at least 60 minutes before bedtime. Instead relaxing activities like reading, storytelling, colouring or just normal conversation can be done to help fall asleep.

The environment of the bedroom should be kept relaxing as well to get a good sleep. It should be quiet, clutter free and at optimal temperature. The lighting of this room should be soft and dim instead of harsh. The bed can also be made comfortable with soft toys and cozy blankets.

Overstimulating activities can disturb the sleep cycle as well. Children’s schedules have also become very hectic these days with all the extra-curricular activities and classes especially during the evening. If the child is overly busy it can make them feel stressed and tired. It is best to have a balanced routine in the evening as well.

It is also important to inconsistent sleep timings to avoid sugary snacks and too much screen time before bed time.

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Frequently Asked Questions (FAQs)

1. How much sleep do children need?
   Most children need 8–10 hours of sleep, depending on their age.
2. Does sleeping late affect children’s behaviour?
   Yes, lack of sleep can cause irritation, poor focus and low energy.
3. Why is a bedtime routine important for kids?
   It helps children sleep better, feel calm and wake up fresh for the next day.