Getting enough sleep is important for kids and adults. Children need more sleep than adults because they grow, develop, and learn more during their waking hours than any other time in their lives. Poor or inadequate sleep can have a negative impact on children’s ability to learn, behave, and interact with others. Cutting back on how much sleep your child gets will only backfire. Kids who don’t get enough rest are more prone to illness, obesity, and adverse effects on brain development and growth. There are many things you can do as a parent to help your kid get the right amount of sleep every night.

Here are some tips to manage your kids’ sleep schedule:

Ensure a consistent sleep schedule

Having a regular schedule will help your child fall asleep more quickly, sleep more deeply and get more restful sleep. If your child sleeps in a different place on different nights, or has no consistent sleep schedule, he or she is likely to have a difficult time falling asleep, and sleeping through the night. For newborns, a consistent sleep schedule is particularly important for brain and nervous system development. For toddlers and preschoolers, a regular sleep schedule will help them to stay on track with their growth and learning by giving them a sense of order and structure in their lives.

Develop a bedtime routine

A bedtime routine that becomes part of your child’s normal daily schedule will help send him or her off to sleep more easily. A bedtime routine should engage your child’s senses and encourage him to wind down after a busy day. A bedtime routine that becomes part of your child’s normal daily schedule will help send them off to sleep more easily. A bedtime routine should engage your child’s senses and encourage him or her to wind down after a busy day.

Avoid Screens an Hour Before Bedtime

Any type of screen time 30 minutes to an hour before bedtime will inhibit the amount of melatonin your child’s body produces, which makes falling asleep more difficult. By the time your child’s brain and body have processed the information from the screen, gotten ready for sleep and put themselves to rest, it will be too late. The bright light from a screen disrupts your child’s circadian rhythm, alerting the brain and preventing melatonin from being produced. This can make it harder for kids to fall asleep, make it more likely that they’ll have nightmares and affect their long-term health.

A recent study found that screen time before bedtime is linked to higher rates of sleep disorders in children, including difficulty falling asleep, restless sleep and nightmares. The American Academy of Pediatrics recommends that parents avoid screen time for children under the age of 18 months, and use it only for children aged 18 months to 5 years as a supplement to their daily lives.

Establish a dark and quiet sleep environment

A sleep environment that is bright and noisy will make falling asleep more difficult. Kids should sleep in a dark, quiet room. Given the nature of kids, they are more likely to disturb their sleeping environment. It’s up to the parent to maintain a consistent level of quiet and darkness in their child’s sleeping environment. Make sure the room is dark. Blackout curtains or heavy curtains will help keep the room dark. Minimize noise in the child’s sleeping area.

Create a comfortable sleeping environment

The mattress is an important part of helping your child sleep. If the mattress is too soft and not supportive enough, your child may not be getting the right amount of sleep. If your child’s mattress is old or has reached the end of its life, it might be time to replace it with a new one. Temperature also affects your child’s ability to sleep. Keep the temperature in his or her sleeping area a bit cooler than the rest of the house. A child is more likely to sweat and become uncomfortable if the room is too warm. Frequent changes in a child’s sleeping environment can affect the child’s sleep. To keep things consistent and help the child sleep well, parents should aim to keep the sleeping area as consistent as possible.

Don’t hesitate to seek professional help

If you have discussed all of the above with your child, have tried different methods to improve their sleep, and have seen no improvement, it might be time to consult a professional for advice and support. A pediatrician is a good place to start. They can help to identify and treat any health issues that might be causing your child’s sleep problems. If your child’s sleeping problems are primarily psychosocial in nature, a pediatrician can refer you to a psychologist or family therapist who can provide the support and counseling your child needs.

Conclusion

Getting enough sleep is important for children of all ages. Some kids are naturally good sleepers while others are not, but there are ways to help kids get the sleep they need. It is important to ensure a consistent sleep schedule, develop a bedtime routine, avoid screens an hour before bedtime, establish a dark and quiet sleep environment, create a comfortable sleeping environment, and don’t hesitate to seek professional help if you have tried everything and nothing is working.