How can you set your child’s sleep pattern?
The child needs about 11 to 12 hours of sleep every day, which also includes naps. The most important thing is to help your child develop good and consistent sleeping habits.
A bedtime routine is a great way to help your children get enough sleep.
The quality and quantity of your child’s sleep or lack of sleep affects everything. They start behaving cranky, overactive and also affects the growth and health of the child. Sometimes, it even affects to the extent of, whether he can recite the ABCs or not. At this age, it is most important for your child to get enough sleep
Stick to the same bedtime and wake up time: Do not change the nap time. Make sure that your child does not sleep till late during the day or it will affect the good night sleep. They will lack sleep during night time.
Maintaining a consistent bedtime routine: Establish calm and enjoyable activities just before bedtime, which includes taking a bath or bedtime stories.
Limit the use of electronics: Do not let your child use phones or watch TV at least half an hour before bedtime. These electronic screen activities can interfere with sleep pattern which is disturbing and delay the process of going to sleep.
Make the room comfortable: Make sure your children room is not too hot or not too bright or not too stuffy. If at all your child is afraid of the dark, place a bed lamp which will make the room as dim as possible. Bedrooms that are quiet, dark and cool are needed to have a good sleep.
Set time for catching up: If your preschooler has an elder or younger sibling make sure you give enough time equally to both of them. Try and make both go to bed same time so that the other is not disturbed
Watch your child:
It is better to watch your child instead of the clock. How much your child needs to sleep can be different, depending on his individual needs. Some children are fine with even 8 hours of sleep, while few need a solid 10 or more hours of sleep.
Look for the signs in your child, regarding sleep deprivation like crankiness, over activeness, memory problem or concentration problem. If you observe these signs get your child early to bed. Take steps to avoid arguments over bedtimes and be consistent about bedtime routines every night.
Regular daily naps: Daily naps are important for growing children. An energetic child will find it difficult to go through the day without a rest time. A nap-less child will wake up cheerful but will become hyperactive and crankier as the day goes on. Also, the length and quality of naps affect the night sleep, because good naps equal better night sleep.
Set your child’s biological clock: Take the most advantage of your child’s biological clock, so that he is tired when bedtime arrives. Darkness will cause an increase in sleep hormones. You can put your child to sleep easily, by dimming all the lights during an hour before bedtime.
Cozy environment: Create a cozy environment where your child can sleep easily without fussing around. Make sure that the mattress is comfortable, the blankets are quite warm, room temperature is normal, clothes are comfortable and the bedroom is neat and clean.
Right nutrition: Foods can affect the energy level and sleepiness in your child. Carbohydrates can have a calming effect on a human body, while foods such as protein and sugar create alertness, especially when eating alone. A few ideas for pre-bed snack time are whole wheat toast and cheese, oatmeal with bananas, or yogurt and low sugar granola. Vitamin deficiencies due to unhealthy food choices can affect a child’s sleep patterns.
Teach them to relax:
Many children get into bed, but they do not know what to do there. A good pre-bed routine is a storytime. While a parent is reading a book or narrating a story, the child will tend to lie and still listen. This peaceful stillness allows them to feel sleepy. This routine will also help the child to get into the habit of reading books.
Work with these ideas you will see improvement in your child’s as well as your sleep pattern too
• Stick to the same bedtime and wake up time as always.
• Maintaining a consistent bedtime routine.
• Limit the use of electronics.
• Regular daily naps and Right nutrition.
• Cozy environment.
• Set your child’s biological clock.