You’ve likely heard countless pieces of medical research claiming that using your phone or tablet before bed can severely disrupt your sleep. Unsurprisingly, that same rule applies to your children, so it is time to take away the screens before sleep.
Video games before bed are particularly troublesome. According to an article from Today’s Parent
, a study conducted in 2007 confirmed that video games were enemies of children’s sleep. Those kids who played as much as an hour of video games before bedtime showed significant signs of sleep disruption. Whether your kids play Super Mario Bros. on the Nintendo 3DS or Minecraft on PlayStation 4 before bed, it’s time the hour spent playing video games before bed is ditched.
In fact, remove those devices out of the bedroom altogether. It is not entirely proven, but the electrical fields given off by appliances have the ability to interfere with the quality of sleep. With that in mind, it’s a good idea to remove TVs, alarm clocks, baby monitors and just about everything else from the area your kids sleep in.
2. Choose Bedtime Snacks Carefully
A snack before bedtime is not necessarily a bad idea, however, it’s important to choose your bedtime snacks carefully. When it comes to choosing those bedtime snacks, the best foods are those that combine carbohydrates and protein. Unsparingly, many are foods that you’d typically give your kids at breakfast time.
Oatmeal or muesli with milk is a particularly strong choice of bedtime snack, albeit not that appealing to your children. However, a combination of toast and organic peanut butter provides an ample alternative that should help with the sleep process. Both of these foods are rich in amino acids like tryptophan, a substance that makes you feel sleepy after eating a roast dinner.
Other snacks you can throw in at bedtime include bananas, eggs, poultry, tuna, and dairy products – all providing an ample scope of sleepy snacks.
3. Tweak the Sleeping Environment
When it comes to achieving sleep perfection for your kids, the environment that they’re sleeping in is often ignored. However, it shouldn’t be.
If your child is having trouble sleeping across a long-term period, it is more than worth getting them checked for respiratory allergies. If allergies are the root of the problem, you will need to change pyjamas and sheets to those made from breathable, organic cotton, which is not an allergen. In fact, your child might find those much easier to sleep in, whether they suffer from allergies or not, pointing out the importance of getting the sleep environment just right.
At the same time, according to research by a health blog
, the introduction of plants into the sleep environment can actually help with the process. That being said, it’s important to first determine that allergies aren’t the root of your child’s sleep problems. Many plants can improve both yours and your child’s sleep quality.
4. Bring a Little Love to Bedtime
Finally, the easiest bedtime change to implement of them all. A predictable and loving bedtime routine can calm your little one and help them achieve a comfortable night’s sleep ahead. The best way to do this is to cuddle up for a bedtime story, every single night. This familiar routine should help your child drift off with ease and wake up feeling loved every single morning.
These are only a few of the many ways you can help your child get a better night’s sleep and it’s worth keeping in mind that every child is different. Experiment with a combination of different methods and your child will be sleeping easy in no time.