When it comes to making your child adapt to a healthy sleeping routine, there is no one-size-fits-all solution. This can be frustrating for both you and them. Following these simple guidelines can make your life a lot easier and your child a lot happier.


Set a Bedtime and Wake Up Time
Your child will probably need nine to 12 hours of sleep each night. Set a bedtime that is suitable for both you and them and stick to it religiously, regardless of the circumstances or how much your child nags you to stay up an hour later than usual. This may seem strict, but it will teach your child discipline, not to mention it will help keep his inner biological clock in top-notch shape.

Have a Consistent Routine
Creating a routine that consists of happy bedtime rituals will do wonders when it comes to making sure your child goes to bed and improve the quality of their sleep. A relaxing environment means your child will fall asleep much quicker because she is familiar with the surroundings and ‘what is coming next’. Bedtime routine can consist of anything from reading a story, to taking a bath, or playing a quiet game in bed. Be creative and find out what works for your child.

Check the Temperature
Children’s sleep cycle is very sensitive to temperature. Deep sleep is promoted when your child’s bedroom is a little cool.


No Sugary Foods Before Bed
Parents often try to sneak in extra fruit servings before bed, and although fruit is great for your child, this is just not the right time for it. You should also avoid caffeine-containing soda or chocolate, because it will make it more difficult for your child to fall asleep. Fatty foods, such as ice cream or whole milk, can also cause disruptions by causing stomach discomfort. Sending your child to bed with a milk bottle is also a tradition you need to break, as it is one of the leading causes of tooth decay in children.

No Threatening
Your child needs to know and be assured that their bedroom and bedtime is a safe, loving haven. Never send your child to their bed as a punishment for when they have done something wrong. They will quickly associate their bed with punishment rather than love and relaxation.

No Electronics Before Bed
Whether it’s a TV, laptop, or mobile phone, you should avoid your child’s interaction with any electronic devices two hours before they go to bed. The light from electronic screens can interfere with the production of your kids’ sleep regulating hormones. Additionally, cartoons late at night are often too mentally stimul