Contents
Make sleep a family priority
All family members must set a specific bedtime and wake up time and adhere to it throughout the week and on holidays, and deal with sleep problems ; Such as escaping from falling asleep or having breathing problems, etc., and parents should work as a team in dealing with sleep strategies in general. [1]
Not watching TV before bed
A recent study proved that watching TV before bedtime causes difficulty in falling asleep, so it is recommended that bedtime be a time for relaxation without watching TV or doing any activities that stimulate the child. [2]
Avoid heavy meals before bed
It is recommended to introduce fruits or whole grains with milk to the babies before bedtime. Because they are light and provide the body with energy during the night, and avoid heavy meals that lead to intestinal upset that affects sleep, [3] , and avoid providing sugars and drinks that contain caffeine to them three hours before bedtime. [4]
Create a suitable room atmosphere for sleeping
The child's room must be quiet, its temperature suitable for the child, and not be completely dark, and there is a gentle light that is not bright, [3] , and his clothes and bed linen must be appropriate and not hinder his movement during sleep, [5] , and avoid Things that can distract a child and keep him awake, such as cellular devices. [6]
Shower before bedtime
Bathing in warm water plays an important role in relaxing the muscles, which prompts the child to relax and sleep . [7]
Reading stories to children
In order to help them fall asleep, it is recommended to read the stories to children in a quiet manner shortly before bedtime. [8]
Reducing stress before bed
The hormone cortisol, known as the stress hormone, plays an important role in affecting sleep, so it is recommended to create an appropriate atmosphere for the child away from stress or activities that stimulate the production of the hormone in the body. [9]
References
- ↑ "9 Ways to Make a Child's Bedtime Easy" , www.webmd.com , Retrieved 23-10-2017. Edited.
- ↑ "Information about children's sleep for parents and teachers" , www.sleepforkids.org , Retrieved 23-10-2017. Edited.
- ^ A b "9 Ways To the Make of a Child's Bedtime the Easy" , the www.webmd.com , Retrieved 23-10-2017. Edited.
- ↑ Kevin Phillips (10-21-2017), "7 Tips and Tricks for Getting Kids to Sleep at Night" , www.alaskasleep.com , Retrieved 23-10-2017. Edited.
- ↑ Kristen Neufeld, "10 Tips for Helping Your Child Fall Asleep" , www.parents.com , Retrieved 23-10-2017. Edited.
- ↑ "Top baby sleep mistakes - and how to avoid them" , www.babycenter.com , Retrieved 23-10-2017. Edited.
- ↑ Sabrina James, "26 Baby Sleep Solutions" , www.parenting.com , Retrieved 23-10-2017. Edited.
- ↑ Sabrina James, "26 Baby Sleep Solutions" , www.parenting.com , Retrieved 23-10-2017. Edited.
- ↑ The Healthline Editorial Team, "10 Tips to Get Your Kids to Sleep" , www.healthline.com , Retrieved 23-10-2017. Edited.
