8 things a child should never do before bedtime, according to a paediatric doctor

Is your child waking up tired despite enough sleep? Screens, sugar and inconsistent bedtimes could be the reason. Discover 8 habits kids should avoid before bed for better growth and immunity (Pic credit: Pexels)

• Poor sleep habits can harm children's growth and immunity
• Avoid screens, sugary drinks, and heavy meals before bedtime
• Consistent, calming bedtime routines improve sleep quality

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Rest is one of the most important foundations for physical and mental growth of the child. During deep sleep, growth hormones are released, memory is consolidated and the body repairs itself. But several more modern habits can disrupt this natural process. Bedtime resistance, disturbed sleep or waking up tired despite enough bed rest is a common problem faced by many parents. It is not always how many hours that are clocked in but the quality of sleep.

Bedtime routines impact directly on the child’s brain and body of the Student and Noida-based Dr Manisha Kapoor, a Sr.Consultant paediatrics, says “Children thrive on consistency. When there are stimulating activities or bad sleep habits at bedtime, it makes it difficult for the brain to shut down into a relaxing rest.” Bad sleep can result in irritability, poor concentration and reduced immunity, and even stunted growth over time.

Establishing a soothing, consistent bedtime routine is one of the easiest and most effective things parents can do. Knowing what kids should NOT do before bed can help them get a better night’s sleep and feel more rested.

Also Read: Why your teen rolls their eyes: Understanding the teenage brain

Here are eight things kids should never do before sleep time

Using Screens

Exposure to blue light, which inhibits production of melatonin — the sleep hormone — is a problem if your child is watching television, playing video games or using a tablet right before bed.

“Screen exposure keeps the brain awake and also delays sleep signals,” Dr Kapoor says.

Skip: Screens 1+ hours before bedtime.

Drinking Sugary Beverages

Fizz drinks in cans or tetra packs; sugary packaged juices or chocolate drink (it contains caffeine too) take away your child’s energy and might make him/her restless at night.

Skip: Sugary drinks later in the evening.

Eating Heavy Meals

A big greasy burger and supersized serving of fries right before bedtime is a good way to wind up with heartburn and a restless night.

“Dinner should be the lightest meal, and it should be eaten at least two hours before sleeping,” Dr Kapoor says.

Engaging in Rough Play

When preschoolers run, jump and play hard before bedtime, they do wake up — but they fall asleep 10 or so minutes earlier than when the pre-bedtime hours are less bouncy.

Skip: High-energy stuff right before bed. Instead, take part in calm play or reading.

Having Irregular Bedtimes

Erratic bedtimes and wakeups confuse a child’s body clock. Going to bed at a different time each day can disturb their circadian rhythm.

“Consistency helps train the brain to know when it’s time to go to bed,” Dr Kapoor says.

Consuming Caffeine

Coffee, some sodas and even flavoured milk drinks have caffeine in them, which can mess up sleep.

Do not: Drink anything with caffeine in it at night.

Emotional Arguments or Stressful Conversations

Scolding a child at bedtime or speaking of anything unpleasant may induce nervousness and make it difficult for the youngster to fall asleep quietly.

“Bedtime needs to be a safe and soothing time, not a place of tension,” Dr Kapoor says.

Skipping Brushing Teeth

Neglecting bedtime oral care can create a significant increase in growth of plaque-forming bacteria throughout the night.

Skip: Putting kids to bed without cleaning their teeth.

Also Read: Gen Z is the first generation to score lower than their parents, says top neuroscientist

Good bedtime habits impact a child’s growth, immunity and emotional wellbeing. It just so happens that providing a peaceful bedtime routine is not only about sleep, but also brain building because a child’s mental resilience helps them to respond in positive ways when tolerated stress shows up.

Eliminating these eight habits and substituting calming rituals will give the sleep their children need for healthier development and self-regulation.

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