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10 ways to create the best night’s sleep for your children


22 Oct 2019

We all want what’s best for our children, a good education, a healthy diet and lots of love being among them. However, much of this falls to the wayside if our kids aren’t getting enough rest. Yes, rest is crucial for everything children do and so here’s 10 ways to create the best night’s sleep for your children.

1. Exercise

If children aren’t tired, getting them off to sleep can be a real nightmare. Whilst very young children will tire themselves out just playing, by the time they are around 5 years old, the NHS recommend that they should be getting an hour of exercise every day. This helps them stay fit, build up an appetite and helps when it comes to bedtime.

2. Routine

Kids whose daytime activities follow a routine are also more likely to get a good night’s sleep. The routine should include factors such as getting up and going to sleep at the same time every day, regular mealtimes, learning, exercise and playtime. A good bedtime routine includes a relaxing bath with only one toy, followed by a bedtime story.

3. Comfort Food

When planning evening meals or supper time snacks, a good rule of thumb is to keep it light and to avoid sweet sugary treats at all costs. Evening meals that are healthy and that contain plenty of nutrients are far more likely to promote good sleep than those that don’t. Banana is thought to be good for promoting sleep.

4. Setting the Scene

After having an evening meal, it is time to start setting the scene for bedtime and a peaceful sleep. To do this, first, let the children play for around half an hour. Next, it’s time to head to their bedroom, where they can get ready for a bath – the room should be softly lit, maybe put on some relaxing music and discourage boisterous play or behaviour.

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5. Soft Lighting

Soft lighting in your child’s bedroom helps them relax and settle. It can be achieved in a number of ways including the use of lamps and fairy lights – experiment with different combinations of lighting to achieve the desired result.

6. Bath Time

What better way to prepare your children for bed than a bath? Not only will the warm water relax them, bath time has numerous other benefits, it helps cognitive and language skills for instance and builds parent-child relationships. And, of course, it can be a lot of fun.

7. Relaxing Aromas

Enhance bed and bath time further by using some relaxing aromas. Essential oils like lavender have many benefits including sedative effects that promote good sleep for kids and adults alike.

8. Blackout Blinds

When it’s finally time for your little ones to sleep and hopefully stay asleep, a dark room that isn’t too warm helps a lot. Think about putting up a blackout blind, particularly helpful in the summertime when the days are long and there’s lots of light.

9. Bedtime Stories

Bedtime stories play a vital role in the development of children for many reasons, but perhaps most importantly they relax the mind and act as a distraction from other things that may serve to stimulate them.

10. Do you need the toilet?

Finally, just when you thought your work was done and you had started looking forward to that glass of wine, you realise you have one more step to help create the best night’s sleep for your children… “Do you need the toilet?”

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By Louise

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