Struggling to fall asleep at night? Follow these tips to help your children to get more sleep.
Find out about the benefits of having a good quality of sleep, how much is too little or too much. Tips on how to help your child achieve lasting deep sleep are also included!
1. Keep a regular sleep schedule
One of the best ways to get deep, quality sleep is to keep a regular sleep schedule. Going to bed and waking up at the same time each day helps to regulate your body’s natural sleep rhythm and can make it easier to fall asleep and stay asleep.
2. Create a relaxing bedtime routine
Creating a relaxing bedtime routine can also help you sleep better. Taking a warm bath, reading a book, or stretching before bed can help to ease your mind and body into sleep mode and have more sleep.
3. Keep a cool, comfortable bedroom environment
Creating a cool, comfortable environment in your bedroom can also promote deep sleep. Keeping the temperature in your room on the cooler side and using breathable sheets can help you stay comfortable throughout the night.
4. Limit exposure to blue light before bed
Exposure to blue light before bed can disrupt your body’s natural sleep rhythm. Try to avoid looking at screens for at least an hour before you go to bed and consider investing in blue light blocking glasses or software for your devices. Thet are encourage to sleep more at night.
5. Get regular exercise
Regular exercise has been shown to improve sleep quality. However, it’s important not to exercise too close to bedtime as this can make it difficult to fall asleep. aim for exercising at least 3-4 hours before you go to bed.
6. Avoid caffeine before bed
Caffeine is a stimulant that can interfere with sleep. Avoid drinking caffeinated beverages in the evening and opt for herbal tea or water instead.
7. Avoid alcohol before bed
While alcohol may make you feel drowsy, it actually disrupts your sleep later in the night and can lead to wakefulness and insomnia. It’s best to avoid alcohol altogether if you’re trying to improve your sleep quality.
8. Limit noise and light exposure in your bedroom
Noise and light exposure can also disrupt your sleep. If possible, create a dark and quiet environment in your bedroom by using blackout curtains or an eye mask and earplugs.