Let’s face it – if your kids or baby aren’t sleeping, neither are you. And that’s not only exhausting, thoughcan lead to health problems that no one wants. That is not only good for you, it is also essential that children and babies get plenty of rest every night.
If you are struggling to get your baby or child to sleep at night, there are several tried and true strategies you can use to improve the whole process. Some of them may take a little time to implement, but once you enforce better sleeping habits for your kids, everyone will benefit.
If anyone knows the best sleep tips that you shouldn̵
1. Teach your babies and children to sleep independently
It may not sound intuitive, but sometimes you are the reason why your baby cannot fall asleep or stay asleep. According to Kelly Murray, certified pediatric and adult sleep consultant and sleep coach for Motherfigure, learning sleep independence is key for babies and children.
“Instead of being rocked or fed to sleep, they should be placed wide awake in their cribs to fall asleep on their own. This allows them to fall asleep faster and sleep longer throughout the night,” Murray says. According to Murray, this happens because babies sleep in cycles and wake up shortly after each phase of the cycle. “During the arousal, they do a quick scan to make sure their environment is consistent with bedtime. This is a protective mechanism to make sure there is no danger,” said Murray.
“If you help your baby fall asleep (for example, by rocking, eating, bouncing, etc.), they will be alarmed that they are no longer in your arms, which will lead to a full awakening. you need to help them get back to sleep, ”says Murray, so it’s important to let them learn to sleep on their own so that when they wake up they can go back to sleep without being alarmed or scared.
Murray says the same is true for kids, even if you’re tempted to lie with them when they fall asleep. “If you are there when they fall asleep, they need you in the middle of the night to connect sleep cycles. If their sleep is fragmented, they will not feel well rested the next day and will be extra cranky,” says Murray .
2. Time naps and bedtime properly
For babies, it is important to ensure that they are not awake for too long in between their timeand bedtime. “When you do that, their body will produce cortisol – the alert hormone – and then they become over-stimulated, making it harder to fall and stay asleep,” Murray says.
Speaking of cortisol and overstimulation – you also need to limit sugar intake for kids after lunch. “When we consume sugar, our body produces cortisol to lower our glucose levels. Cortisol is a stimulating hormone, so if we have too much of it in their system, they will have a hard time sleeping well,” says Murray.
3. Set up a sleep ‘cave’ environment
A dark, cool and quiet environment is ideal for everyone to enjoy the best night’s sleep – and that includes babies. “Aim for their sleeping environment to mimic a small cave. It should be dark, cool and quiet. To make sure it’s dark enough, you can cover your baby’s windows with blackout curtains,” says Murray.
It is best to wait until your child is about two and a half years old to use a night light “because then they often develop a fear of the dark,” says Murray. She says the best sleep temperature is 68 to 72 degrees Fahrenheit, which you can check with a table thermometer if one isn’t already installed in the room.
Remember to prevent noise and noises from outside or inside the house from waking sleeping children, which you can do with a sound machine. “Bonus points if the sound engine offers brown noise, because it has a lower frequency and is more soothing than white noise,” says Murray.
4. Maintain a predictable sleep schedule and routine
According to Arielle Greenleaf, chief education officer at Restfully and Rest Academy and Motherfigure sleep coach, kids and babies thrive on a predictable, consistent routine when it comes to bedtime and sleep. “In addition, it is important to remember that babies and children need a lot of sleep to stay well rested. By preventing your babies and children from becoming overtired (with that predictable schedule!), You will ensure that they will sleep well” , says Greenleaf.
Kids will often try to get you to play, read, or watch TV in the evenings when it’s bedtime – they never want the fun to stop. But it’s important to keep their bedtime consistent to make sure they get adequate quality rest. “Make sure you have firm, clear and consistent boundaries before going to sleep. Tell your child that when you turn off the lights, they should lie quietly in their bed until morning. When your child is allowed to get out of bed and make multiple requests ( such as an extra hug or drink) it leads to exhaustion and they have trouble sleeping, ”says Murray.
The information in this article is for educational and informational purposes only and is not intended to be health or medical advice. Always consult a physician or other qualified health care practitioner if you have any questions about a medical condition or health goals.