During the night, your child cycle between light sleep, deep sleep, and dream sleep.
Your child has most of his depth during the first few hours after falling asleep. During the second half of the night, sleep consists of light sleep and dream sleep.
Your child wakes up briefly as she cycles between light sleep and dream, but he may not be aware of being awake. To stay asleep, your child needs to be able to fall back to sleep alone after this brief waking episode.
Bedtime can be a battle when the little bodies do not comply with hours. Here are the 10 best tips to learn how to win the fight.
1.Set a consistently daily bedtime routine.
A regular and consistent bedtime routine began around the same time every night to encourage good sleep patterns. A routine bath, story, and bed can help young children feel ready for sleep. For children who are older, the routine may include a quiet chat with you about the day and then some relaxing alone time before lights out.
Knowing what comes next is an entertaining and relaxing, the perfect sleeping arrangement atmosphere. Soon, your child’s body may automatically start to become sleepy at the start of their routine.
2. Turn OFF Devices.
Relax and OFF the television before 2 hours of bedtime. Encourage your child to relax before going to bed. children older may want to wind up with a book, listening to soft music or practice breathing for relaxation. If your child takes longer than 30 minutes to fall asleep, he may take the wind-down before turning on the lights to go to bed.
When melatonin levels are at the highest level, most people are drowsy and ready to sleep. Just half an hour of TV or display other times before sleep can disrupt enough to keep your child up an additional two hours. Make the bedroom a free screen zone or at least make sure all screens completely dark of sleep on. Stop using and take out of the bedroom at night. Stop using CellPhones are better left out of the bedroom at night.
3. Design a very relaxing bedroom scene.
While stuffed animals can make it easier for your child to sleep, too many toys can be made more difficult. Soft sheets, room-darkening shades, and relatively calm can help your child distinguish between day and night, making it easier to fall asleep.
4. Always check the sound (noise) and light in your child’s bedroom.
Quiet, dimly lit room is important for a good sleep. Check to see if your child’s bedroom is too bright or noisy to sleep. The blue light of the television, computer screens, mobile phones, and tablets may suppress melatonin levels and delay sleep. It may help to turn this off at least an hour before bed and to keep the screen from your child’s room at night.
5. Avoid caffeine meals and at bedtime.
Caffeine is a stimulant and not very good for kids anyways. However, if you allow your child an occasional soft drink, make sure that they do not have any drinks containing sugar and caffeine within 3 hours before bedtime. Snacks can be received prior to sleep as long as they are healthy and not very filling. If your children ask for food or drink before bed to give them a glass of warm milk, or light healthy snacks such as fruit or biscuits.
6. Do not sleep with a pet.
This can be a difficult habit to break, but the lovable dog or cat can keep you awake. As your pet cozies up to you or makes a sound, it can wake you from a peaceful sleep. Try to sleep without your pet for a few nights to see whether you sleep better that way.
7. Fight Fears or Nightmares.
If your child is having trouble at night, it is important to find out whether it’s from night terrors, sleepwalking or nightmares. A bad dream or nightmare that occurs during REM sleep, and they are common in people of all ages. The distinguishing feature of a nightmare is that the dreamer will remember it. If your child has nightmares or did not sleep well the night before, you can ask them about it in the morning.
If they can talk about a nightmare, you can help them come up with some alternative tips or some other image to focus on instead. Explain that bad dreams are a product of their imagination, and convince them that they’re safe. Sleepwalking and night terrors occur in slow-wave sleep. They occur during the first third of the sleep cycle, and the dreamers do not remember them. If your child has night terrors or sleepwalking episodes, it is important to have them evaluated by a sleep specialist.
8. Bedtime Safety.
Make sure your child feels safe at night. If a child feels you are afraid of going to bed or are in the dark, you can praise and reward him every time he dared. Avoid scary TV shows, movies, and computer games can help too. Some children with the fear of sleep feel better when they have a night light.
9. Setting the scene.
The soothing atmosphere of the bedroom can help ease the struggle of sleep. Make sure the room is quite dark (black-out shades install can help) and temperatures comfortably cool. A growling stomach can keep children awake, so it offers a light snack before bed.
10 Extra on the lookout for sleep disorders.
If, despite your best efforts, your child continues to have trouble falling asleep or staying asleep, or nightmares or night terrors constantly, they might have a genuine sleep disorder. Talk with their pediatrician about your concerns.
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