by Knowing How to Make a Kid Fall Asleep Is Easier Than You Think
There is nothing better than a good night’s sleep. When you’re well-rested, the whole family functions better: the kids are in a better mood and parents are better able to juggle the many roles they have to take on throughout the day.
However, it’s not always easy to be that well-rested, especially if you’re faced with the difficult task of figuring out how to make a kid fall asleep. Many parents are unaware of common daily practices that can enable better sleep for both them and their children. Read on for advice that can change your family’s sleeping habits for the better.
Stay on Schedule
As a parent, you will face many a situation where you are forced to improvise. Bedtime should not be one of those situations. When you have children, a set sleep schedule is crucial. Children thrive on routine. Knowing what to expect throughout the day reduces overall anxiety.
Furthermore, getting up at the same time every morning and going to bed at the same hour every night creates a rhythm in the body that enables it to wind down and wake up when you need it to most. Stay on your sleep schedule every day — even on weekends. Throwing it off just a little bit can mean crankier kids in the morning.
Don’t Be Blue at Night
Blue light electronics such as televisions and computer screens should be shut off at least an hour before bedtime. The unnatural electric light represses the brain’s production of melatonin, a neurotransmitter that makes you feel sleepy.
With regular use, these blue light emitting screens shift the body’s natural circadian rhythm, making it more difficult to fall asleep, more difficult to wake up and reducing the quality of sleep overall.
Harness the Power of Heat
You already knew that a cool shower in the morning is an easy way to wake up without the assistance of a cup of coffee. But, did you know a hot shower can be just as beneficial when it comes time to go to bed?
Taking a warm shower or bath at night raises the body temperature ever so slightly. When the body steps out of the steamy bathroom, the adjustment from hot to cool causes drowsiness, making it easier for the person to drift off to sleep.
Furthermore, metabolic functions including heart rate, breathing and digestion slow down. This is a great way to help wired kids calm down before bed, but don’t forget yourself. Next time you’ve had a stressful day, try a warm bedtime bath to unwind and promote a more restful sleep.
Soothe Squirmy Sleepers
Kids and adults with anxiety, ADHD and sleep disorders like restless leg syndrome can fall asleep more comfortably with the assistance of a weighted blanket.
These blankets feel like a hug when you use them and studies have shown they help reduce nighttime movement and anxiety. When looking for a weighted blanket, be sure to get the right weight — especially if you are buying one for your children.
These blankets should weigh about 10 percent of the user’s body weight. Also look into the materials being used and opt for a cooling version if you or your child experience night sweats.
Mattresses Matter
When parents have multiple kids, they often harness the power of hand-me-downs. While it may seem like it makes sense to give your youngest their older sibling’s old mattress, that particular pre-loved item is better off being recycled or donated. All the dust mites, sweat and skin cells from your eldest are still hanging around in that old mattress, which can irritate your youngest child’s allergies and disrupt sleep.
Purchase a new mattress when your young ones transition from cribs to beds so they can get a fresh start on healthy sleeping habits. A twin mattress is likely the best option, as they won’t take up much more room than a crib or toddler bed, and will fit your child until he or she is 5’9”.
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A good night’s sleep helps the whole family function. Create a set sleep schedule that trains everyone’s internal clocks to wind down and wake up when needed.
Turn off blue light emitting electronics at least an hour before bedtime and help the body relax with a hot bath or shower. Squirmy sleepers can benefit from the research-backed effectiveness of a weighted blanket, but don’t underestimate the power of a good mattress, either.
