Children require healthy sleep routines.

Sleep matters to everyone, but children need a very healthy sleep routine as they grow into young adults. 

Childhood is the phase where an individual develops mentally and physically the most. Hence, proper sleep is most essential during this period. As a parent, it’s your duty to ensure the same. Same for us, too!

Why does sleep matter for children?

Research indicates that sleep affects alertness and attention, mood, resiliency, vocabulary acquisition, learning, memory and cognitive performance. Also, it affects growth. Napping helps memory consolidation, executive attention and motor skill development in infants aged 1 – 3 years old. Hence, poor sleep may impact their immune system and carry future health risks.

Therefore, we say with conviction that sleep is of utmost importance to children.

Basic principles to follow while setting a sleep routine

1. Create a calm and comfortable environment for your child.
2. Keep your child away from electronic gadgets such as smartphones, TVs, etc.

How to prepare a healthy sleep routine for children

From our knowledge and experience, we can say that every child has a different sleep routine. Hence, you must follow the one that suits your child the best. A little trial and error is fine.

1. Firstly, you can start by noticing what time your child gets tired and is ready to sleep.
2. Secondly, you can start preparing your child to sleep an hour before the observed sleep time.
3. In due course of time, you can shift their sleep time to one that syncs with your family lifestyle.

While following them, make sure that you remain consistent with the routine.

Benefits of healthy sleep routines in children

Many studies have shown that healthy sleep routines are associated with positive moods and enhanced emotional-behavioural regulation. Bedtime activities that have a positive impact on sleep include –

• Nutritious snacks or bottle/breast-feeding.
• Singing lullabies or a song together. 
• Reading a book.
• Freshening up and brushing teeth.
• Bath or diaper change.
• Massaging or cuddling.
• Talking to your child about the day.

Bedtime Do’s & Don’ts

Do’s

• Maintain consistency.
• Try to keep the routine to 30 minutes max.
• Ensure that your child gets adequate sunlight, exercise or outdoor time for better sleep.
• Maintain dark, cool and quieter bedrooms for good sleep.
• Listen to your child for concerns and give them small liberties such as deciding on their pyjamas, etc.
• Only make gradual changes.

Don’ts

• Start the sleep routine when your child is feeling sleepy.
• Allowing them to use digital devices.
• Give your child sugary items or caffeine.
• Reading scary bedtime stories.
• Letting them tire themselves running around.
• Sleeping over and above the usual wake-up time.

As children grow up, their needs change and so would your relationship in matters of sleep routines. Start training them by giving them independence in small matters such as brushing their teeth or fixing their bed after waking up. So, take it along smoothly and these sleep routines will benefit them in the immediate and long run.

Sleep Therapeutics is the first niche sleep centre in Telangana and Andhra Pradesh. If you need any help in setting healthy sleep routines for your child, our sleep experts would be more than happy to help you.