Tag Archives: sleeping habits

Tips to Win the Bedtime Battle With Your Kids

Welcome to the world of parenthood where bedtime becomes a power struggle between the child and the parent. What’s a sleep-deprived parent to do? Fret not. We’ve got some really simple and effective tips for getting your kid into bed on time, every time.

(For issues related to bed-wetting click here)

Bed is only for sleeping

Do not use bed for all the activities like playing, eating etc. It should be strictly used for sleeping

Avoid products with caffeine before sleep

Do not put hungry child to bed

No TV/Laptop/I pad in bedroom

These electronic gadgets distracts children a lot. It makes sleeping more difficult

Casting the monsters away

Switch on a dim night light to ward off those lurking shadows that fuel scary dreams. A stuffed toy will give a sense of security and a goodnight cuddle just might do the trick. It works all the time.

Ambient temperature

Wrestling with the blanket can make even that thin trace of sleep, vanish. Make sure you have the AC or the fan on at just the right temperature – not too cold nor too hot.

Make up a story

Give your children the solace they need by singing a lullaby or reading out a favorite story. Add a fun twist with a made-up fairy tale where your child is the prince/princess. Stories are a super way to doze into dreams high on imagination.

Exhaust the energy

Keep your kids on their toes by letting them dance to some fun music during the day. Playing a vigorous game or learning karate will tire them out and get them to sleep as soon as their head touches the pillow.

Ditch the sugar

Sugary treats too close to bedtime are a strict no-no. A sugar high will put your child into hyperactive mode. Curb those cravings by allowing them to munch on candy only during the day.

Seal the deal

Some smart kids need a deal to be struck before you can get them into their beds. Offer to buy something off their wishlist, or make a promise to take them out the very next day. Looking forward to something puts their mind at ease and seals the deal.

Always stay one step ahead with these tips to get them into bed. Remember to establish firm boundaries to discipline them into their own bedtime routine. So what are you waiting for? Set the ball rolling and be on the winning side of the bedtime battle!

Sleep_hygiene

My baby not sleeping well at night? what to do.

Sleep Hygiene for children

Sleep_hygiene

 

To put child to sleep might be a big task for some of the parents. Young kids and children always are interested in playful activities and making them sleep on time might be difficult for many parents. Children have different sleeping time in different phases of life. The total duration of sleep decreases as child grows older.

YourChildsSleep_graphic

Following are the things which you can do so that your baby sleeps well. And it will also prevent development of sleep disorders later.

 little-girl-sleeping-(mayaclinic.in)

  1. Set bedtime and bedtime routine for your children. It will help adjust their body clock and they will be better prepared mentally and prevent development of sleep disorders.
  2. Bedtime and wake up time should be same on school and non school nights. Change in schedule is very common over weekends as children are allowed late nights by many parents. It is always better to follow a fixed pattern. Body adapts well to it.
  3. Hour before bed time should be quiet time. An hour prior to sleep should be winding up time and preparing to sleep in quiet and comfortable environment. Best time to sit back and discuss with your children regarding day’s activity or best is story telling time.   Father Watching His Infant Sleep
  4. Do not send your child hungry to bed. If child is empty stomach it will hamper proper sleep. So a light meal before sleep is best in order to avoid child waking up at middle of night.
  5. Avoid products with caffeine for few hours prior to sleep. It can delay the sleep. Avoid too much of liquid intake few hours prior to sleep. It can increase the urge to pass urine during night and disturb the sleep. It is more important in children with bed wetting issues.
  6. Outdoor Physical activity daily. Regular physical exercise is not only important for growth and development of child but also for to induce proper sleep.  sleeping child
  7. Bedtime quiet and dark. Bright light or loud music and disturb initiation of sleep. It is best to have night lamp or dim light in case your child is afraid of dark.
  8. Comfortable temperature. Ambient temperature is needed for good sound sleep. But if the temperature is too cold or too hot it will interfere with proper sleep.
  9. Bedroom only for sleeping, not for time out or punishment. Bedroom should be meant for sleeping only and all the other playful activities should be done in other room.
  10. No TV in bedroom.  TV / laptop/ computers are absolute no for bedroom. It distracts children a lot and prevents them to go to sleep.

 sleep hygiene 2

 Just to summaries about all the steps in one photo, read the below info-graphic.

10-tips-for-better-sleep

If we do not follow proper sleep hygiene steps for children, it can increase the chances of Sleep disorders like sleep terror, insomnia, parasomnia etc. Various sleep disorder we will discuss later in other article.

 

Regards

Dr Rahul Varma

“Healthy kids, Happy Family”