10 tips on how to put children to sleep faster

Children are full of energy and vitality. They do not sleep , unlike us - their parents. Over the years, children go through many stages, some of them are insomnia , longer hours of waking up, nightmares and from time to time it happens that they go to bed at normal times and sleep more hours. Still, all the parents have heard familiar remarks like, "Can I have another bedtime story?" Or, "I can't sleep." Can I sleep with you? "

Getting kids to sleep faster at night shouldn't be a nightmare. Here are ten tips on how to get kids to sleep faster. Read more Why is it right for a child to go to bed as early as possible?

1. Individual time for going to bed and waking up

Everyone is different and if you haven't figured it out by now, this applies to your children as well. Depending on the age of your child (ren), they may need more or less sleep than other members of the household.

If your school-age youth sleeps 9-12 hours of sleep, that's enough for him. Just remember that an early bird will always get up early, no matter when it falls asleep. It's the same with night owls. Therefore, you need to make a schedule that works for them and stick to it.

Wake-up time should also be applied. Do not sleep on the weekends, as this actually makes it difficult for them to fall asleep at the beginning of the school week.

2. Without TV 2 hours before bedtime

Or any electronics. Research has consistently shown that blue light from electronic devices such as iPads, TVs and computers stimulate the brain to feel more alert. Children are twice as susceptible to this as adults.

So the TV and all electronic devices must be stored at least 2 hours before bedtime. If you do not know what to do in the next 2 hours, try to read them stories, play with dolls or figures, listen to music or do relaxing yoga before bed.

3. Calm environment

One thing that will keep children awake is stress overload (and the hormone responsible for it - cortisol). This reproduces loud sounds coming from the TV, or something that can make your little one's heart beat faster.

Make sure their room is cozy and full of things that make them feel relaxed - cool sheets, blackout curtains and therapeutic scents. Try to keep the volume low in the rest of the house while the little one drifts off to bed.

4. Transition sites

For children who have previously been rocked to sleep or lying next to their parents, giving up this intimacy will be difficult for them and can cause stress. In fact, it can even cause a disruption of the association that occurs during sleep. This is why a transitional object can help them fall asleep.

These items can be anything - from stuffed animals, teddy bears, blankets, to night lamps. Hugging a stuffed animal or teddy bear has been shown to reduce nighttime anxiety throughout life. So, if your child finds it difficult to sleep alone, consider providing a special friend.

5. Comfortable temperature

Light is not the only thing that can keep a child awake. Sleep cycles are also related to temperature. Melatonin , a chemical produced to promote deeper sleep, actually lowers body temperature.

Find the best sleeping temperature for your child. It is advisable to sleep at a lower temperature, but each is different, as mentioned above in this article. If your child complains that he is cold, you will simply offer him a warmer blanket.

6. Overcoming fears

Some children are afraid of the dark or what is hiding under the bed. Include overcoming fears in your bedtime routine for as long as necessary. This includes telling them that their stuffed animal will protect them, giving them incandescent night lights, or even doing things like checking the room or looking under the bed to make sure there's nothing there. Some parents may even use an aromatherapy spray and call it a "monster repellent."

7. Consistency

As you can see so far, routine is a big job for raising children . This means making them sleep at the same time every night and wake up at the same time every morning.

It also means doing the same things before bed, such as soothing activities, bath / bathing, brushing your teeth, and the like. With the age of the child from time to time, watching a movie late will not be a problem, but rare cases like these until they reach adolescence.

8. The bed is for sleeping

One thing that causes insomnia in children and adults alike is using the bed for more than just sleep and ... things for adults. For children, this means that they have to use their bed as a sofa, trampoline, dining room or workstation. Doing activities other than sleeping in bed distinguishes the brain from thinking "going to bed" means sleep.

9. No stimulants

Giving your child anything high in sugar or caffeine at bedtime is a recipe for sleepless nights and insomnia . This means avoiding high-sugar drinks, fizzy and sports drinks, soda, candy and other junk food for at least 3 hours before bed.

If your child wants or needs a snack late at night, make sure it's a healthy food that promotes sleep, such as cherry juice, which contains melatonin, or unsweetened cornflakes and milk.

10. Limit extracurricular activities

If your children are outdoors dancing, playing football, martial arts, or other extracurricular activities , it may be time to rethink how much they do.

Too much activity before bed will not tire them, because their bodies will continue to be active and very awake. Try to have a crossroads so they can go home, relax and settle for a quality vacation.

These ten ways to get your kids to sleep fast will be helpful, especially if your little one turns out to be one of those kids who has a hard time falling asleep at night. Take a good look at the routine you have now to see what can be taken into account in your child's insomnia.