Is your child not sleeping well? 6 easy sleep habits to inculcate in them

Activities like warm baths, drinking warm water and listening to soothing music can help children enjoy a good night sleep. (Picture Credit: Pexels)

It can be an uphill task to get kids to sleep on time. They always want a little extra time to themselves, and a “few more minutes” of waiting usually turns into an hour. While it is easy to get upset and lose your calm, it is best to find practical ways to get them to hit the bed.

A healthy sleep routine helps kids have better attention and focus the next day. It boosts learning and keeps them more active and productive. It also has a positive influence on their mood and overall well-being. Additionally, it’s good for their hormonal balance, immunity, and physical growth.

There are many simple habits that can help children reset their internal clock and build a consistent sleep pattern. These healthy habits will help them long-term in life.

Set a bedtime routine

Include activities before bedtime that help them unwind and calm their nervous system. It serves as a cue for them to rest. Activities like warm baths, drinking warm water, listening to soothing music, or light stretching can help them relax. A set routine makes them less rebellious and more conditioned to rest.

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Follow a set sleep schedule

While setting a routine before bed helps, it is also essential to fix the time children go to bed and wake up. This sets their circadian rhythm, making them accustomed to a schedule. Inconsistent sleep patterns lead to the same battles. But if they stay on track, it helps with both better mood and energy.

Create a calm environment

For children to sleep faster and sooner, create an environment where they feel safe and comfortable. For instance, dim lights, no noise, comfortable room temperature, help them relax and fall asleep easily. This has a significant impact on their sleep quality, which in turn makes them more energised the next day.

Plan enough bedtime

For children to feel refreshed the next day, they should get enough hours of sleep at night. Their bedtime should be decided accordingly. Normally, 8-10 hours of sleep should help them be alert and productive in school.

Encourage emotional expression

If something weighs on the child’s mind, it becomes hard for them to sleep. Hence, it’s important to help them express their emotions, practice deep breathing, do meditation, or jot down moments of gratitude they have experienced in the day.

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Manage daytime activities for better sleep

It can become difficult for the child to sleep at night if he naps in the day. So it’s best to limit it. Ensure they exercise for better rest. Teens should avoid coffee, especially after noon.

FAQs on importance of good sleep habits in children:

Good sleep supports physical growth, brain development, emotional regulation and a strong immune system in children.

Sleep needs vary by age, but most children require between 9–12 hours of sleep each night for healthy development.

During sleep, the brain processes and stores new information, which helps improve concentration, memory and academic performance.

Yes. Lack of sleep can lead to irritability, mood swings, hyperactivity and difficulty managing emotions.

Yes. Growth hormone is released mainly during deep sleep, making quality sleep essential for healthy growth.