If your looking for tricks to get baby to sleep, we know it can be frustrating! Is getting your baby to bed at night taking a toll on you?
There are factors to consider to make your kid lie down easily successfully.
Compared to adults, kids are always undergoing many changes in their growth curve. Such changes are bound to alter most, if not all, aspects of their lives, including having a regular sleeping pattern.
We have compiled a list of 7 sleeping hacks any parent can adopt to have a more manageable sleeping routine for their kid. Keep in mind kids differ. Be open to trying out a few approaches that will give the youngling sufficient healthy sleep.
Painless Sleep Hacks All Parents Could Use To Get Kids To Bed
1. Regulate The Room Temperature
Maintain a steady cool room temperature in your kid’s room. Your child’s room temperature contributes highly to their sleep quality. Overheating and keeping the temperatures high will wake the young one in the middle of the night, drooling in sweat. Extremely cold temperatures may also bring about health complications.
The recommended room temperature for a baby is 16-20 degrees celsius. Keep the windows shut to avoid drafts and set timers on radiators and power heaters to maintain favorable temperatures.
2. Restrict Access to Screens Before Bedtime
Monitor your kid’s access to electronic devices before bedtime—screen time before sleeping disrupts the natural sleep and wake cycle.
Blue light contributes to late bedtimes. It’s best to limit access to such devices for at least 1 hour before the kid gets into bed.
What about when I’m away from home?
Putting the kids to bed may be difficult in certain situations. Case in point: when you are away from home, on travel, late out nights with friends, or even work. However, this should not deter you. Technological advancement makes the majority of these devices monitorable at any time.
They have screen limit timers that automatically shut them down at set times.
3. Keep the Room Dark
Keep the room dark and prefer using bedside reading lamps to light-emitting diode (LED) and fluorescent light bulbs. LED bulbs produce blue light. Exposure to this kind of light at night will keep the kid’s brain activity longer and its awareness too.
Reduce the exposure of artificial lights by switching to red light bulbs for evening reading lamps.
4. Set Up a Unique Sleep Routine
Every child should have a sleep routine that matches their personality and lifestyle. That means there is no one-size-fits-all sleep routine. It may also vary with the kid’s age.
For instance, with younger children, proactively set a bedtime that considers their nap times during the day. Then select the bedtime to be at an interval of 4-5 hours after the daytime nap. By taking account of their daytime nap, you can proactively plan their bedtime routine. This sees to it they are tired and knock out easily.
Additionally, you can lay a routine before bed that signifies it’s “lights out” soon. Activities such as running a bath, reading a story, or playing a low brain activity game (like a puzzle) will work well for kids of all ages.
5. Consider Introducing Some Background / White Noise)
White noise sounds help kids transition from a lighter sleep to a night of deeper sleep. It works to soothe kids at any age, especially the young ones.
Keeping their brain activity steady as they sleep helps in their ability to self soothe. More importantly, white noise blocks other sounds that could affect your kid’s sleep.
Water sounds or rain sounds are a perfect natural lullaby to try but check out other kinds of white noise that work.
6. Avoid Caffeine And Heavy Meals Before Bed
While caffeine gives you the boost you need in the morning, it is a drug and not good for children. It raises blood pressure in kids making them less aware of being tired. Avoid giving your kid drinks with caffeine and sugar levels 3 hours prior to their bedtime.vSugary stuff keeps their brains active.
On the other hand, heavy meals before their nap time may cause acid reflux, indigestion, and heartburn. Opt for lighter snacks, fruits, or a warm glass of milk.
7. Don’t Set Later Bedtimes, Set Early Ones!
Late bedtime doesn’t presume your kid will doze off faster. Earlier bedtime for kids has huge benefits. They sleep longer and wake up a few times. General bedtimes are age dependant. Putting kids to sleep past their window causes their body to produce more cortisol and adrenaline that deprive them of their sleep.
What about sleep disorders?
Sometimes, non-sleep related activities may keep your kid awake. Physical pain like teething, sleep apnea, or they may be having sleep disorders. Ensure that you consult your child’s pediatrician to perform physical exams and gather information about this.
Active kids during the day tend to be tired at night. They will need adequate rest at night to recharge their bodies for the next day’s activity. Being outside in the day stimulates stress-reducing hormones that facilitate better sleep at night.
Connect with your kid, especially if they are coming of age, and learn what may be hindering them from sleeping.