Sleep is a very important issue in the lives of children and parents have to give the same attention to it as they give to theirs food, drink and safety. Unfortunately, life's demanding schedule often prevents kids from getting the critical sleep they need to develop and function properly.
You may find below some sleep advice which will help your children to sleep better:
Try to create a steady bedtime schedule for your child. This will include both the time that he will go to bed but also the wake up time. There should be no differences between weekday and weekend schedule that exceed 1 hour.
Create a relaxing bedtime routine, such as giving your child a warm bath or reading a story.
Avoid giving your child any food or drinks that contain caffeine at least 5 hours before bedtime.
Try to limit your child’s liquid consumption as this will disturb his sleep with night toilet visits.
Avoid giving your child large meals close to bedtime. A warm glass of milk, yogurt, bananas and turkey contain tryptophan, substance that help you sleep. A small snack half an hour before bed will make him sleepy.
Avoid too much activity close to bedtime as this will stimulate him and it will be harder to fall asleep.
There should be no television, radio, or music playing while your child is going to sleep.
Make sure his bedroom is dark and the temperature in the room is appropriate. If your child fears the dark, put in his room a nightlight.
Try to maintain a low noise level in the house
Put your child to bed when they appear tired but still awake (rather than falling asleep in a parent's arms, or in another room). You should avoid getting into bed with your child in order to get them to sleep.
Keep your child’s feet warm and cozy as this is a natural sedative.
Relaxing music will help your child to wind down.
Instead of reading your kids a story, tell them a story once they are in bed with the lights off. Have them lounge back, close their eyes and relax as they listen. They just might fall asleep before you finish.
Try to make some sleep rules with your kid and write them to a poster in his room. Stay in bed, close your eyes, don’t get up, stay quiet, go to sleep. Try to reward him with stickers on the poster or any other method you consider appropriate when they follow the rules.