Let’s be honest, if your kids aren’t getting good sleep, you’re not either, and when no one is sleeping well, life tends to unravel. Instead of settling for exhaustion, here are 4 things you can do to help your child sleep better.
Diffuse Lavender Essential Oil
If your little one has trouble falling asleep, try putting a few drops of lavender essential oil on their pillow or diffusing it right before bedtime. Lavender is known for its relaxing properties, so it’s a great way to calm your child down before bed and help them get better sleep.
Do Calming Things Before Bedtime
Kids tend to have an easier time falling asleep if their pre-bedtime activities are quiet and soothing. According to the American Academy of Sleep Medicine, “Relaxing activities like brushing teeth, reading and bathing are good ways for your child to wind down from the day. Stress-inducing activities release a chemical in your brain called cortisol, which increases alertness.” In light of this, you can help your child prepare for bedtime by:
-Avoiding screens at least an hour before bed
-Not serving fruit and sweets for dinner and limiting liquids the last hour before bed
-Reading a couple of quiet books together before tucking your child in
-Avoiding heavy conversations right before bedtime
-Turning off overhead lights around the house as bedtime approaches
Keep Their Room Cool and Dark
Temperature and light have a major impact on how well your child sleeps at night. Your child is going to have a difficult time sleeping deeply if the temperature in their room is too hot, too cold, or there’s too much light coming in. So make sure you keep your child’s room cool (between 65 and 70° F is best) and hang blackout curtains if you can, so that it’s nice and dark. If your kiddo is afraid of the dark, you can plug a small nightlight in, just make sure it isn’t too bright.
Have a Bedtime Routine
Does your child have a difficult time transitioning from daytime to nighttime? While this is completely normal, it can make bedtime a hassle and lead to poor sleep. This is why having a consistent bedtime routine is so valuable. It helps your child mentally prepare for bedtime. It also ensures they’re getting enough sleep and helps them sleep better.