Struggling to get your child to nod off? If that question has been swirling around your head, it's time to pay close attention to the nuggets of wisdom we have for you! Sleep is pivotal for the mental and physical development of children. And yet, some little ones have a tough time falling asleep, or wake repeatedly throughout the night.
5 tips on how to get a child to sleep
Firstly, it's crucial to consult a paediatrician or family doctor regarding sleep — and any other health-related matters — for your children. But did you know that often a bad night's sleep can be caused by habits and practices embedded in our routine? The good news is that these can be changed!
With that in mind, we've compiled five valuable tips that will help you organise your family's sleep routine to ensure more peaceful nights. Check them out!
1. Establish a routine
If your child struggles to drift off, it's important to set a consistent bedtime that repeats daily. Establishing a routine is key. Moreover, during this process, ensure that sleeping and waking times allow for the appropriate number of hours of sleep for each age group — read on to find out more!
2. Limit screen time
Devices like computers, televisions, and mobile phones emit blue light that can suppress the production of melatonin, a crucial sleep hormone. Thus, it's best to avoid these gadgets close to bedtime. Likewise, it’s important to avoid heavy or sugary foods, including fizzy drinks — being stimulants, these can disrupt a child's sleep.
3. Avoid stimulating activities
Sports and physical activities are beneficial for health. However, since they overstimulate the body and lead to a state of euphoria, they can also be the enemies of sleep. So, it's worth reconsidering the timing of these activities in a child's routine to foster more restful nights.
4. Create a bedtime ritual
Close to the established bedtime, create conditions conducive to sleep. Lower the volume of conversations and then brush teeth in dim light.
Afterwards, let your child slip into their pyjamas, prepare their school bag for the next day (to reduce anxiety), and finally, it's off to bed for a bedtime story.
5. Discuss the importance of sleep
Many children who have difficulty sleeping fear the act of falling asleep. It’s as if sleep puts an end to a pleasurable activity or cuts short their fun. It’s therefore helpful to explain to little ones just how important sleep is for growth, learning, and the ability to do more activities. Use words of encouragement like: “It’s great that you’re yawning — that way you’ll be full of energy in the morning!” Also, reassure them that everything continues the next day. Words like “When we wake up tomorrow, we’ll have a lovely breakfast,” can alleviate any fears associated with sleep.
How many hours does my child need to sleep at night?
To plan routines so that they include the necessary hours of rest, check out this list of daily sleep recommendations from the Sleep Foundation:
😴 Newborns (up to 3 months): between 14 and 17 hours
😴 Infants (4 to 11 months): between 12 and 15 hours
😴 Toddlers (1 to 2 years): between 11 and 14 hours
😴 Preschoolers (3 to 5 years): between 10 and 13 hours
😴 School-age children (6 to 13 years): between 9 and 11 hours
toucanBox’s recommendations for more peaceful nights
Here at toucanBox, we believe in making every moment an adventure — and bedtime is no exception!
To help put an end to those sleepless nights, here are two stories that are perfect for sending your little one off to dreamland — available from the toucanBox shop! 📚
- Why not try "Whoosh Around the Mulberry Bush"? — it’s packed with amazing rhymes and opportunities to learn about habitats and wildlife.
- Meanwhile, "Just Like Brothers" aims to wrap up the day with a lovely story about friendship.
Both books are brilliant for settling young ones and infusing bedtime with warmth, learning, and love.
To transform every bedtime from a battle into a breeze, why not pop over to our Books collection in our shop? We've got all you need for those blissful slumbers!
Written by
The Sandbox team, in collaboration with toucanBox
