The magic of drifting off on a cold night with cozy blankets can make it easy for anyone to hibernate — and despite its snowman-filled picture books, winter creates challenges for kids who have trouble sleeping. It might be the little things in your routine that make all the difference. Here’s how parents can establish a soothing, cozy and regular bedtime routine that helps children drop off to sleep peacefully throughout the season.
As the nights are getting longer and temperatures are dropping, bedtime can be a battle for some kids — and their parents. The holiday hustle, irregular schedules and cold weather can wreak havoc on kids’ relaxed sleep schedules. Creating a warm, gentle and predictable pattern is the key to getting them to wind down for a restful sleep.
They need quality sleep for growth, immunity and emotional well-being — all things that are especially important during the ultradry winter months when colds and flu viruses abound. A predictable bedtime routine cues their body that it’s time to calm down, making it easier for them to fall asleep and sleep well.
“Children are rhythmic beings and predictability is key to their growth.” Dr Neha Kapoor, Paediatrician at Noida. “Little rituals — such as dimming the lights, keeping it warm and hushed — can help bedtime feel less like the end of childhood freedom. The idea is to ensure that slumber “feels safe and calm and comfortable — not rushed or stressful,” she adds.
Here are seven easy winter bedtime rituals parents can adopt so their kids sleep better, wake up happier and fend off sickness all season long.
Also read: Bengaluru-based fitness coach shares 25 tips that will help you get in best shape
Keep a Consistent Bedtime
Kids’ bodies thrive on a routine. Maintain a regular bedtime and wake-up time, even on weekends. This can help keep their bio-clocks in order and make it easier on them when the time comes for them to drift off naturally each night.
Establish a Comfortable, Warm Sleeping Space
A cool room, slightly warm (about 20°C/68°F) is conducive to your baby’s comfortable sleep session. Wear soft blankets, comfy pajamas and warm socks, if necessary. Avoid overheating, because too many blankets can disrupt their sleep and make them sweat.
Provide Small, Warm Snack Before Bed
A small glass of warm milk or a little banana may be soothing and filling for your baby before bedtime. Avoid sweets or heavy meals — they can act as a pick-me-up and delay sleep.
Screen Time Before Bed Should Be Limited
The blue light from tablets and the TV can mess with melatonin, the sleep hormone. Shut down all screens at least an hour before bed, and replace them with quiet activities like reading or telling stories.
Establish a Relaxing Pre-Sleep Routine
A warm bath, a soft massage, or reading a book before bed can send signals to the body that it’s time to sleep. Tranquil gusset design helps children feel secure and fall asleep faster.
Keep dark and quiet in the bedroom
Use soft lighting or dark curtains for the perfect sleeping environment. You also may want to tone done outside noise with white noise or gentle music. A calm is saying through this environment; sleep on – never interrupted.
Encourage Calming Conversation or Gratitude
Before lights out, have a quiet talk with your child about their day or ask your child what made them happy. This instills emotional security and diminishes bedtime anxiety, resulting in better sleep.
FAQs on why kids struggle to sleep during winter:
Q: Why do kids find it harder to sleep in winter?
A: Shorter days and less sunlight can disrupt their sleep cycle.
Q: Does cold weather affect children’s sleep?
A: Yes, being too cold or too warm at night can make it hard to fall asleep.
Q: Can less outdoor play in winter cause sleep problems?
A: Yes, less physical activity can make kids less tired at bedtime.
Q: How does screen time affect winter sleep?
A: More time indoors often means more screens, which can delay sleep.
Q: What can parents do to help kids sleep better in winter?
A: Keep a warm, cozy room, follow a bedtime routine, and limit screen use before bed.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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