Growing up children need at least 8-10 hours of quality sleep each night, and since most schools in the country start really early in the morning (7-8 am), it is imperative that your child gets to bed early. However, in the hustle bustle of daily life, homework, playtime and eating meals takes precedence over everything. As a result, the first thing that goes for a toss is your child’s bedtime routine, leading to groggy mornings that are stressful for both parents and kids. This vicious cycle needs to be broken, and here is how to go about it… (bonus: you can grab some extra snooze hours too this way!)
Create a consistent schedule is also practicalJust like adults, children too, thrive on routine because it gives them a sense of security and helps their body clock adjust. A consistent bedtime routine signals to your child that it’s time to wind down and call it a day.Here’s how to create one:Set a fixed bedtime: Choose a time that allows your child to get enough sleep and stick to it every day, even on weekends. (vacations are okay to let go)Start the routine 30-60 minutes before bed: This can include calming activities like taking a warm bath, brushing teeth, reading a story, or listening to soft music.Avoid stimulating activities: No screen time, running around, or loud games before bed. These can make it harder for your child to relax and feel sleepy.Make it comfortable for themYour child’s bedroom should be a place that encourages sleep. Here are some tips:Keep the room dark and quiet: Use blackout curtains and remove noisy gadgets. Do keep a night lamp in the room though if your child is afraid of the dark.Maintain a comfortable temperature: Not too hot or cold.Use a cozy bed and pillows: Let your child choose their favorite blanket or toy to feel safe.Limit distractions: Remove toys or devices that might keep your child awake.Involve them: Involve children in activities like making their own bed, filling a water bottle for the night etc. This little routine will make them excited for bedtime.
No screen time before bedScreens like TVs, tablets, and smartphones emit blue light that tricks the brain into thinking it’s daytime. This reduces the production of melatonin, the hormone that helps us feel sleepy. (yes, even in adults) To help your child sleep early:Turn off all screens at least one hour before bedtime.Replace screen time with activities like reading or drawing.Lead by example – turn off your devices as wellMake them indulge in day time activitiesActive children tend to sleep better at night. Encourage your child to play outside, run, jump, or engage in sports during the day. Physical activity helps use up energy and promotes deeper sleep. However, avoid vigorous exercise close to bedtime, as it can have the opposite effect. The best time would be around 5 pm, while it is cooler outside, and the child has had some time to rest after school.Watch their dietFood and drinks can also affect sleep quality. Take note of theseAvoid giving sugary snacks or drinks in the evening, as they can lead to a sugar rush.Limit caffeine (also found in chocolate, cola, and some sodas) especially after mid-afternoon.Make a light, healthy snack before bed if your child is hungry, such as a banana or warm milk, but nothing more than that.Keep your child hydrated but reduce fluids an hour before bedtime to prevent waking up at night.Manage their stressSometimes children resist sleep because they feel anxious or stressed. Talk to your child about their day and feelings, or nightmares if they are having any. Use calming techniques like deep breathing, gentle massage, or storytelling to help them relax. Creating a loving and supportive bedtime atmosphere can ease worries and help your child feel safe.Be patientChanging sleep habits takes time. Your child may resist at first, but stay calm and consistent. Avoid giving in to “demands” for extra playtime or screen time, as this will aggravate the issue further. Praise your child when they follow the bedtime routine well. Over time, their body will adjust, and sleeping early will become a habit.
