Sleep is especially important for young developing bodies and minds, and many of the habits created in childhood pertaining to sleep will carry forward to healthier experiences later on. Often children dictate their sleep schedule and fight about getting the rest they need due to the many stimulation of their day, but it is up to you as an adult to recognize this as what it really is–time for bed.
If you want to make bedtime a more peaceful experience and bring your children on board with the idea, there are a few tips you can apply to a regular routine. This article is all you need to know if you have been wondering how to help your kids fall asleep fast.
Children and Sleep
As mentioned, sleep is incredibly important for developing young minds and bodies and is designed for emotional and physical rest. It provides the energy needed to get you through the day and allows for effective mental processing. Since children are more quickly developing compared to their adult counterparts, this is even more crucial to their own growth.
The effects of sleep deprivation on adults can be quite severe, so it most definitely should not be ignored since a lack of sleep in a child is even more immediately pronounced. A tired child may be overly active, crabby, easily frustrated, hard to comfort, and seem to be wide awake. This is because they are often overstimulated as they try to process the awake world around them. Once allowed to rest, they often fall asleep easily.
Adults don’t always recognize these signs and believe their child is not ready for bed, allowing them to stay awake. However, this can create even more problems and lead to a marked overtiredness, disruptions in mental processes, and even delay physical development over time.
Child Development and Sleep
Depending on your child’s specific age, you should be fostering between 10 and 13 hours of sleep once your child surpasses infancy. Sleep habits through a child’s teen years are important to allow brain development and the growth of neurological pathways. This supports memory storage and crucial critical thinking pathways.
Tips to Help Your Kids Fall Asleep Quickly
Overly tired children can be a challenge to get to sleep and if you are tired of internet searching how to fall asleep fast for kids, you might want to consider the following suggestions. This is true no matter whether you are looking to get them down to bed at night, or are struggling with solutions for how they can fall asleep fast for a nap. Helping your kids get the sleep they need and deserve is part of being a parent, and although they may feel an impossible task at times, can be made much easier with a few simple tips.
You might want to read: How To Get Your Kids To Fall Asleep Fast
1. Create a Regular Sleep Schedule
Keeping a set bedtime and wake time allows your child’s brain to begin to recognize when it is time for rest each evening. This works with their own circadian rhythms that influence their own body’s awareness of rest.
2. Play White Noise or Soft Music
White noise helps block outside noise, and since most children sleep and nap when adults are still up and about, this keeps them from being disrupted from the unexpected. Soft music and nature sounds can also provide the same experience as long as it is low in tone and doesn’t have any unexpected loudness or changes.
3. Dim Lighting
Keep the bedroom in a darkened state and begin dimming household lights the closer you get to bedtime. This is a great practice for both adults and children alike to better influence a set sleep schedule.
4. Avoid Screen Time
Turn all screens off at least one hour before bedtime to avoid blue-light stimulation and help influence a winding down of the day.
5. Look for Signs of Sleepiness
Tired children may not look like what we assume is tiredness. Instead, it may manifest as hyperactivity, crankiness, sensitivity, or overstimulation. Don’t wait for a child to tell you they are tired as this is often long after their bodies have already been trying to get them to slow down.
6. Diffuse Essential Oils
Certain oils are considered safe and effective in helping to calm a child’s system. Lavender and chamomile, in particular, allow the brain to become calm and more focused. This may not work for all children and if you have questions or concerns be sure to consult your pediatrician.
7. Warm a Cup of Milk or Tea
Rubbing your child’s back can be soothing and help trigger pressure points that provide a sense of calm. It also can reduce tensions and create an atmosphere to help your child relax and drift off.
9. Introduce Meditation and Yoga
Once a child is old enough to follow basic directions, they can easily be introduced to short meditation periods and simple yoga poses. These are calming practices that help a child relax both mentally and physically.
10. Try Supplements
All of what has been mentioned above can work as standalone or combined habits for your child to recognize. Sometimes these habits take time to become instilled in a daily routine, but once they are- work to help everyone wind down for the day. If you find yourself still struggling with bedtime, or have a child that simply cannot fall asleep, you may want to speak with their pediatrician about supplements or medications. There are many over-the-counter options considered safe for children they may ask you to try before prescribing something else.
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Getting your kid to sleep can be a challenge from time to time no matter what, but one of the best ways to influence an easier bedtime, and a quicker way to fall asleep, start with good habits. Be sure your child is getting the proper amount of sleep each night and help foster meaningful ways they can begin preparing for bed.
Also, try to recognize the signs of a tired child, and work towards blocking lights and screens that may create overstimulation. Combining the above-mentioned tips into a routine that works for you can be extremely helpful, but be aware it can take some time to get a good schedule going, and never be afraid to speak with your pediatrician about what help you may need.