Children grow, learn and develop at a rapid rate, and sleep is a vital element of their daily routine and growth. You will learn your baby’s cues and be able to encourage positive sleep patterns if you understand and connect with them.
Children require cues to indicate that it is time to sleep. Self-soothing rituals, a bath, or a dark, silent room are common examples of this in their external surroundings. Bedtime routines can help your kid sleep better by giving them more time relaxing which can prevent any sleeping issues and difficulties. But in addition to all these rituals, creating a good sleep environment for your child will help them fall asleep faster and sleep better all night.
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Appropriate mattress and bedding
Teach your tot to sleep in their own bed, instead of sharing with siblings or parents. This is one of the healthiest habits you can inculcate in a child to vastly improve their sleep setup and routine. Also ensure that the mattress, pillows, and linens are all comfortable, child-friendly, and age-appropriate.
To avoid the temptation of getting up to play after the lights go out, put away toys and games. Turn alarm clocks away from children who are trying to sleep to make sure that they won’t be distracted by looking at the time. Do you live in a noisy house or in a rowdy neighborhood? A low-decibel white noise machine can help to muffle outside noises and blackout curtains will ensure privacy.
Keep it cool
An individual’s internal body temperature fluctuates slightly throughout the day, dipping slightly lower at night. Therefore, sleep experts recommend lowering the room temperature a bit at night time and setting thermostats to 65-70 degrees Fahrenheit for the best sleep without any discomfort caused by excess heat.
Block all external light
Lack of light is one of the powerful cues for the human body to prepare for rest. So invest in blackout window treatments that can block all external light when your child crawls into the bed. These are especially important for babies and tiny toddlers who need peaceful afternoon naps to keep their energies up during the day. You can consider layering your blackout curtains with custom roman shades to achieve maximum control of light and privacy during all hours.
Keep screens and phones out:
The hormone melatonin, which regulates the body’s sleep-wake cycle, can be suppressed by blue light from tablets, televisions, and cellphones. So turn off electronic devices at least an hour before bedtime, as the content can be overstimulating, especially for little minds.
Music and nightlight
Soft sleep music/sounds and night lights can help children fall asleep more easily. Choose a relaxing soundtrack of nature sounds or instrumental music that can be played night after night as a lullaby. Child-friendly sleep stories are another option for slightly older children. Try a nightlight, a nighttime carousel, a planetarium, a light-up moon, or a snuggle buddy for soothing lighting. Look for something that your child will enjoy.
Consider the acoustics
Reduce the level of noise entering your child’s bedroom as much as possible. As evening sets in, turn down the volume on TVs, computers, gaming consoles, and phone conversations. Inside the room, consider soft furnishings such as blackout window treatments and rugs that can greatly muffle sounds.
Improve the air quality in your child’s room
Make sure the room is free of chemical air fresheners and try adding flowers. Keep flowers and plants that produce oxygen and are noted for their ability to filter the air in the room. In this manner, you can improve the air quality and give your children a better understanding of nature. Open the windows regularly to let in fresh air. This will assist in the air circulation within the room, reducing pollutants and other residual factors in addition to letting in fresh breeze.
Opt for aromatherapy
Children, just like adults, can feel soothed and relaxed with scents, especially if they start associating them with sleep time. Lavender, vanilla, and jasmine are all regarded to be relaxing scents. These can be found in gels and lotions, as well as essential oils. So consider aromatherapy to relax your child and make it easier for them to get a good night’s sleep.
Creating a calm sleep environment for your child will not only make your child sleep comfortably, but also keep you confident that they’ll have the support they need to get the hours of sleep their developing bodies require. If you create a calm sleeping environment for your ward, then you will be assured that you have secured a peaceful environment in your home.