4 Ways to Create a Sleep Routine for Your Family
Children who develop healthy sleep habits while they are young are more likely to stick to them as adults. As a parent, you may also be dealing with a lack of sleep that makes it hard to manage all of your responsibilities during the day.
Dealing with sleep issues as a family is the best way to teach your children healthy habits while also making sure that the adults in your household get proper rest. These strategies are all designed to help you get your family on a sleep routine that leads to sweet dreams and happy daytime activities.
Pick an Appropriate Bedtime
The average adult needs around seven to eight hours of sleep. However, the littlest members of your family may need much more than you realize. Up until the age of two, children need around 12 to 16 hours of sleep.
Although this will include naps, the majority of your child’s sleep should take place at night. If you have an older child in the house, then their sleep can range from 10 to 11 hours. Set an appropriate bedtime based upon how much sleep your child needs and when they must wake up to get ready for the day.
Make Each Bedroom a Relaxing Place
Going to sleep should feel like an enjoyable way to end the day. If your child is anxious about sleeping, then use strategies such as giving them a nightlight to help them feel safe.
You need to make sure you’re getting proper rest as well. Many adults don’t get the sleep they need which can lead to anxiety and heart disease later in life. Some of these issues are caused by sleeping on a mattress that isn’t fit your individual needs. The firmness of your mattress plays a huge role in how well you sleep. If you need a softer top layer then you may want to consider memory foam mattresses.
Bedrooms for both children and adults should be free from distractions. Consider taking the electronics out of the room to make sure that everyone gets their shut-eye.
Watch Out for the Bedtime Energy Burst
Parents sometimes get confused when their children suddenly don’t seem tired anymore. Young children sometimes get a burst of energy just before bedtime that is part of their natural biological processes. However, you should not be fooled by your child’s sudden need to run around.
Instead, help draw them back into a state of relaxation with calming activities that burn the energy. Go for an after-dinner walk around the neighbourhood, or give them a warm bath. Bringing their energy level down sends cues to their body that it is time for rest.
Avoid Getting Excited by Nighttime Wake Ups
Many people naturally wake up several times a night. While most adults have learned to push through, children need assistance teaching their bodies that this is normal. If your child wakes up at night, don’t immediately rush to help. Younger infants and toddlers sometimes fall asleep naturally after rustling around for a few minutes. If your child does need assistance at night, keep it very calm and boring. Help address the issue, and put them right back in bed.
Getting a sleep routine down may take a little time, but you should be seeing some positive effects within the first few nights. Remember that children respond best when you do the same things each night. Keep up your efforts and remember that your children are looking at you as a role model. Practice good sleep habits yourself, and you’ll soon see that everyone quickly falls into your new bedtime routine.