Have you ever said to yourself that your 2 year old won’t sleep through the night? Or how to put my toddler to sleep quickly. You are not alone among the many young parents. We are constantly looking for ways to make it work. So how to fall asleep fast for kids? Read on.
Sleep and children, these things do not mix and is among the most common worries from parents. So how can children be encouraged to bed on time each night? Almost every parent has had to cope with the trouble of getting a kid to sleep at some point, and bedtime is a recurring headache for many parents.
It appears to be odd that children demand a lot more sleep as compared to adults, but many simply do not want to sleep, no matter what. This can create a lot of stress on both children and parents and results in very poor sleep for everyone in the home.
So how can you get your children to fall asleep at night? How can you encourage them to fall asleep at night often? Tips and advice below but before that, we need to look at the reasons why your children are having difficulty sleeping.
My Kid Won’t Sleep. Why?
You need to understand the reason behind the problem before you will know how to help your child to sleep. Because sometimes, a tiny change in your daily routine can have a big influence on how readily your child falls asleep. There are a number of common, but usually overlooked, causes to very poor sleep among children.
Far Too Much Sleep
Most of the time we might overlook this but as kids turn to toddlers, preschoolers, and school aged children, their sleep requirements are always changing. A 2 year old does not have that much sleep as a 1 year old, and quite often an extended nap in the afternoon would mean they are not prepared for bed at 8pm any longer.
Not Enough Sleep
We often assume that children will drift off faster when they are tired. Well this usually isn’t the case. Rather, when they are extremely exhausted, it is hard to get their mind out of the overdrive mode they have been operating in. When your kid is not falling asleep based on the suggested age guidelines, try moving the bedtime earlier. It might work and help them to sleep faster!
Although children will frequently sit quietly and like watching a show or even playing on devices and tablets, the glow and activity from the screens can in fact keep their minds really alert and make them less tired. In fact, they might even have a lot more energy due to the mind alertless. If your kid has routine screen time before bed, you might wish to play around with removing it out before bed for a brief period. On the other hand, if your kid has had plenty of screen time during the day, way before bedtime, they probably would not have plenty of physical activity and that will not make them less exhausted as well.
Another thing that can keep your kid up all night is food sensitivities and allergies. You can try to maintain a food diary and detect any diet patterns that might influence sleep behavior, something like “every time Jane has hot chocolate and marshmellows, she will get a terrible night’s sleep.” If the issue is chronic each and every night, you will wish to consult the doctor about potential consultation and getting a food elimination diet plan for short term to identify a potential food type.
This refers to sensory processing. It is how our children absorb the surroundings from their 7 senses and how they are processed in their brains. If a child is not processing that sensory information effectively, it causes confused minds. Hence sleep can be greatly impacted when there are problems with sensory processing. As adults, keeping a calm mind and body before bed is an ability that nearly all people take for granted. Hence it may be incredibly difficult to do that for a kid to do the same.
So What Do We Do?
Now that we know some of the basics why children have a hard time sleeping. Let’s explore some methods we can help to make them fall asleep faster. Some would involve you making small changes to your lifestyle.
Make Bedtime A Habit.
To infants, toddlers and preschoolers, routines are extremely crucial. Performing certain actions before bed, like story time or a bath, gives a clear signal to the child what is going to happen next. Understanding what comes next is relaxing and comforting, setting up the ideal bedtime atmosphere. Soon, your kid’s body will get adjusted automatically and become sleepy at the start of the routine.
Developing a bedtime routine for kids relives the strain out of bedtime for both the kids and the parents. Children crave and thrive on systematic structure, as it gives them a feeling of security and safety. Adjusting your kid into a nightly bedtime routine will help them develop sleep associations that can help them get ready for bedtime. This is one of the most effective ways to fall asleep fast for kids.
It is a wise idea to start the bedtime ritual with a slowing down phase which starts 15 to 30 minutes ahead of the starting of the actual bedtime routine. Start by switching off the TV and playing some comforting music, talking softer, dimming lights, as well as moving more slowly. All these slight changes are cues that your child will pick up as signals that bedtime is getting close.
A typical bedtime routine must be soothing and helps promote sleep, here’s a list of regular bedtime routines:
- A soothing bath
- Wearing comfy pajamas
- Brushing their teeth
- Bedtime story in bed
- A goodnight kiss
What you incorporate into your routine depends on what works for your child and their individual needs. The key is not so much on what you use but the consistency and sticking to the same routine every night.
So How Much Sleep Should Your Child Get?
Your child is going to require different amounts of sleep depending on his or her age. The amount comprises of complete hours slept each day, to the number of hours a night they rest, to regular napping behavior. Knowing your child’s sleeping requirements is going to help you set limits as well as bedtime rules. From
Here’s a guideline showing how much sleep your child needs based on their age:
One to Four Days Old
Newborns sleep around 16 to 18 hours each day with different times of wakefulness lasting 1 to 3 hours. Nevertheless, many newborns haven’t established a night/day sleep cycle, therefore the periods of wakefulness and sleep is different throughtout the day. Almost all parents are going to have to change their very own rest schedules to handle newborns.
1 to 4 Months Old
Once babies hit this particular age, they would have started their night/day sleep cycles. However, the number of hours they sleep roughly remains the same. Therefore, they sleep longer at night, but they continue to wake for changes and feedings.
4 Months to 1 Year
Babies of this particular age need between 14 to 15 hours of sleep daily. Nevertheless, a lot of them are able to sleep through the majority of the night, and take up to 3 naps throughout the day as well as evening. This is the best period to begin establishing healthy sleep habits for your kid.
1 to 3 Years
Most toddlers will need approximately 12 to 14 hours of sleep. However, they might get less because of the schedules of older children and parents in the home. They’ll most likely lose the early morning nap as well as early evening one and have a tendency to take one nap each day.
3 to 6 Years
Children of this age sleep approximately 11 to 12 hours. Young kids of this particular age might need a brief nap throughout the day. But the requirement to nap generally diminishes by time they get into junior school.
7 to 12 Years
Kids of this age group often need approximately 10 to 12 hours of sleep every night. Realisticaly they just get about 9 to 10 hours.
13 to 18 Years
Teens of this particular age need approximately 8 to 10 hours of rest. The requirements of schoolwork, after school programs and daily activities usually cut to the nightly sleep and seldom get the full amount they need. Many teenagers feedback that they generally get approximately 6 to 8 hours of daily sleep.
If you understand the amount of sleep your kid needs and what time they head to bed, then you can establish a daily wake time. Allowing your child to sleep a bit of later on weekends as well as holidays is generous, it will be a tough and long journey of many sleepless nights. Those extra hours of rest will change your child, making it difficult for their body to feel really exhausted at night. The key here is to set a definitive sleep/wake timings everyday.
Create The Most Perfect Sleeping Environment
Your kid’s room should help promote sleep. It is better to keep the room cool, dark and quiet. Certain younger kids might want a little light in the room. Therefore a nightlight or something dim is perfect. If it is simply not possible to quiet down the room completely, you may wish to drown out the noise with a noise machine or maybe a fan to maintain a rhythmic, constant sound.
While a stuffed animal can make it easier for your child to sleep, a lot of toys do not make it even easier. Quietness, room-darkening shades, and soft sheets help your kid differentiate between night and day. This helps them fall asleep easier and quicker.
Your little one’s sleep cycle is not only influenced by light, it is likewise sensitive to temperature. The levels of melatonin make it possible to regulate the fall of internal body temperature required to sleep. Do not swaddle your child up too much or set the room temperature too high. Cooler room temperatures are much better to help with deep sleep.
Rather than dismissing bedtime fears, talk to your child about them. When basic reassurance does not work, try purchasing an unique toy to stand guard at night.
Yet another hormone which is responsible for sleep is cortisol, known as the “stress hormone”. When cortisol levels are high, your kid’s body will not shut down and go to bed. Keep any activites before bedtime calm, the environment quiet, and the lights dim. This could help reduce the extra quantities of cortisol in your child’s body.
Stay Away From Caffeine And Meals Before Bedtime
Caffeine is a stimulant and never really beneficial for kids anyways. Nevertheless, in case you do allow your child the rare soda, ensure they do not have with caffeine and sugar laden drinks within 3 hours of bedtime. Snacks are completely acceptable before bedtime so long as they are light and healthy. If they are hungry before bedtime, provide them with a warm cup of milk, or perhaps a light healthy snack like crackers or fruit.
Make Certain They Get Frequent Exercise
It is crucial that your kids get a lot of exercising throughout the day. It will help them relax quicker at nighttime. Nevertheless, keep the last playtime a minimum of 3 hours before bedtime. Otherwise they might still be too stimulated for sleep.
Turn Off Electronics
Remove televisions, games, computers, and any other electronic devices from their room. These machines promote wakefulness via both visually stimulating content and with bright light emissions. This mimics daylight and tricks the brain into thinking it must remain awake. Switch off and take away all electronics no less than one 1 before bedtime. If you allow computers and TVs in their room, it offers them with potential distractions that you will not be in a position to manage the moment you are not in the room.
Studies indicate that the light out of a TV screen, cell phone, or laptop monitors hinder the generation of the hormone melatonin. When melatonin levels are at their highest, many people are ready and sleepy for bed. Only a half an hour of screen time before bed disrupts that sufficiently to keep your child up an additional 2 hours. Make the bedroom a screen free zone or at least ensure all screens are totally off from bedtime on. It is also better to keep phones out of the bedroom at night.
Be Alert For Signs Of Sleep Disorders
Assuming you have established a regular bedtime routine and then made adjustments to suit your child’s particular needs and yet they’re having problems with sleeping, your kid could have a sleep disorder. Watch out for both your child’s nighttime sleeping patterns and behaviors in addition to the way they perform throughout the day. If they’re have trouble focusing on assignments, chronically exhausted throughout the day or maybe have behavioral issues at school or home, it might be an indication of an underlying sleep disorder. Consult their pediatrician regarding the matter.