What to do if your child has trouble sleeping

When children are young, many parents will choose to let their babies sleep next to them for easy care. Some parents will leave their children with a nanny or let them sleep in their own room, and check on their babies' sleep regularly at night. Many parents have reported that their babies’ sleep at night is not as good as before, and they want to know what to do if their children don’t sleep well. Here are some methods, let’s take a look~

What to do if children have trouble sleeping

NO.1 Turn off the TV

Never let your child develop the habit of watching TV or doing other entertainment activities before going to bed to relax him or her and help him or her fall asleep easily. Because this is not only not good for children's sleep, but also causes certain harm. Some children will have nightmares because of watching TV before going to bed. Therefore, if you want to improve children’s sleep quality, it is best to turn off the TV before going to bed.

NO.2 Take a nap

It is best for children to take a nap before the age of three. Children over 18 months old generally nap for one to three hours. Try to avoid going to bed in the evening, as this will make it difficult for them to fall asleep at night. After children are 5 years old, they no longer need to take long naps, just a short nap in the afternoon.

NO.3 Make a sleep time chart

For preschoolers, making a sleep schedule helps them see what they need to do before bed. For example, draw a picture of a bath and a picture of pajamas, write down the number of books you read before going to bed, etc. That way, if you read two books and your child wants you to read three, you can point to the chart and tell him, "There are only two books listed. It's time for bed."

NO.4 Go to bed at the same time

Although in the eyes of us adults, children have no concept of time, they do have it in their bodies. Making sure they go to bed on time every night can help them get into a sleep routine both physically and mentally.

Sleeping time can be delayed appropriately on weekends or in the summer evenings, but the rest of the time should be kept consistent as much as possible. If you delay bedtime, it will be difficult for your child to adjust to his or her normal biological clock again.

NO.5 Create a comfortable sleeping environment

Make sure your child's room is comfortable, keeping it warm in the winter and cool in the summer. The room should be able to control the light by adding lampshades or blinds as appropriate. Soft lighting can make your child feel better, and a fluffy pillow can also make him feel comfortable. But don't let his bed be cluttered with toys.

6. Set up a bedtime routine

Doing a few simple activities before bed can better help your child relax. A typical example is taking a bath, putting on pajamas, brushing teeth, and reading a storybook before bed. "Keep things basic and simple," says Hannah Chow, MD, of Loyola University School of Medicine in Chicago. "It's best to have a quiet routine."

NO.7 Go to bed early

It is best for children to have a fixed bedtime at night, because insisting on going to bed early or going to bed at the same time is very helpful in improving children's sleep quality. Some experts say: "Once children pass the fatigue period, it will be difficult for them to settle down and fall asleep again." It is recommended that children's bedtime should be set between 19:30 and 20:30 before going to elementary school.

NO.8 Parents should learn to say "no"

When your child asks for something else after going to bed, such as a drink of water, give him a glass. But if he asks again, learn to say "no" or ignore his request. "If you keep agreeing to his endless requests," a child sleep expert said, "it will only get worse and worse. Once the child knows that the parents are actually saying no, he will start to sleep too."

NO.9 Exercise more during the day

Make sure your child gets enough activity during the day so he doesn't have excess energy in the evening. Exercise not only keeps children physically and mentally healthy, but also provides them with quality sleep, ensuring they are not too excited before bedtime.