Contents
Follow a routine
Several studies have found that children who suffer from mild or moderate sleep problems, show improvement when adhering to a specific routine related to sleeping hours, as the routine helps the child feel sleepy at the same time every night, so it is similar to reading books before bed in adults, As the routine helps the child feel affection, and that the bedtime is special, and this in turn links the bedroom with beautiful feelings, and gives a sense of safety and control for the child. [1]
Among the things that must be done before bedtime routinely in children are: brushing teeth, bathing, wearing pajamas, eating a snack, and drinking water, and some children may prefer reading a bedtime story, or talking about their school day, as the child can choose what He wants to do before bed, and parents can help with that, but you must commit to doing these activities at specific times, and finish at bedtime . [1]
Close electrical and electronic appliances
Some research has shown that light from a television screen, phone, and computer affects the production of the hormone melatonin, which is an important component in a person's sleep and wake cycles, and when this hormone is at its highest levels, most people will feel drowsy and want to sleep, and it is worth noting that Even half an hour of television before bedtime, melatonin levels can be disrupted, for a period of time keeping the child awake for an additional two hours, so parents must make sure that children do not access these devices before bedtime, and it is preferable to keep the devices outside the bedroom at night. [2]
Provide a suitable temperature
In addition to the influence of the child's sleep cycle by light, it is affected by the temperature in the room as well, as melatonin levels help to regulate the decline in the internal body temperatures that the child needs to fall asleep, and the room temperature, it should not be too high nor too cold, but The temperature is cool to promote deep sleep. [2]
Other tips to get the baby to sleep
- Plush toys and soft sheets may help your baby to fall asleep. [2]
- Pay attention to the sleep hours that the child needs, as they change as they grow old, for example children at the age of five need 11 hours, while children at the age of nine need 10 hours. [3]
- Natural remedies may help the child to sleep, as you can put some drops of lavender oil on the child's pillow, or you can make him drink one of the types of herbal teas, such as: chamomile and hops, which can be presented to the child with honey when the need. [4]
- If the child continues to stay up late, or suffers from disturbing dreams and nightmares, despite all the efforts made by the parents, then a general practitioner should be consulted, as this may be a sign that the child suffers from a sleep disorder. [2]
References
- ^ A b "9 Ways To the Make of a Child's Bedtime the Easy" , the www.webmd.com , Retrieved 15-2-2018. Edited.
- ^ A b t w of Karen Gill , (25-10-2017), "10 Tips To Tweet Get Your Kids To the Sleep" , Www.healthline.com , Retrieved 15-2-2018. Edited.
- ↑ "Healthy sleep tips for children" , www.nhs.uk , 31-10-2017, Retrieved 15-2-2018. Edited.
- ↑ MICHELLE ULLMAN (4-4-2017), "9 Tips for Getting Your Kids to Sleep" , www.thespruce.com , Retrieved 2-15-2018. Edited.
