A Good Night’s Sleep – Helpful Advice for Parents

by | Kids and Teens Health, Sleep, Sports Fitness


A good night’s sleep is about sleeping. It means staying asleep and getting enough good-quality sleep. If your child is having difficulty getting into bed on time and getting sufficient sleep then here are some ideas you can implement to help them get the rest they need.

Create a Bedtime Routine

A bedtime routine is very important at this age. Create a bed time routine that is fun and easy. This will make it easy for your child to follow and get a good nights sleep. Making a good bedtime routine a habit means they will continue to do it well into their teen years and beyond. A bed time routine helps your child wind down from the day.

Below is a quick example for a child who normally goes to bed at 7.30am:

  • 6.45 pm: put on pyjamas, brush teeth, go to the toilet.
  • 7.15 pm: quiet time in the bedroom with a book and a bedtime story or quiet chat.
  • 7.30 pm: goodnight and lights out.

Relaxing before bed

Children nowadays worry and reflect as much as adults do. After a big day at school, they might still be thinking and worrying about the day’s events. A busy mind at bedtime, can cause a restless night and bad dreams.

Help your child relax and calm down for bed by doing quiet and non-stimulating actives before bed time. You can play gentle music, read a story together. Making a warm bath part of your child’s bedtime routine can also help with relaxation.

Relaxing before bed helps with cognitive and physical ability. A good nights sleep is essential in fighting against many health issues which arise from lack of sleep.

Good sleep habits

Inculcating good sleep habits in your child from an early age will ensure they get a good nights sleep and the habit will stay with them for a very long time. Some of the key habits are:

  1. keep regular sleep and wake times, including weekends and holidays.
  2. turn off all devices an hour before bedtime
  3. sleeping area should be quiet and dimly lit
  4. get plenty of natural light during the day, especially in the morning
  5. do not have tea, coffee, sports drinks or chocolate, in the evening as they often contain caffeine
  6. don’t watch scary TV shows or movies close to bedtime because these can sometimes make it hard to fall asleep.
  7. don’t exercise just before going to bed. Exercises should be done earlier in the day — it helps sleep better.
  8. Use the bed just for sleeping — not doing homework, reading, playing games, or talking on the phone.
  9. Train their body to connect their bed with sleep.

These habits are not just good for children but also adults. So if you have a care free and unstructured bedtime routine, these points will definitely have amazing results for you. We hope you implement these soon and enjoy a relaxing and calm journey.

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