Kids can become irritable and restless every time you ask them to sleep on time at night. It may even become a task for parents to ensure that their kid goes to bed early. Most of the time, the child would usually ask for a few more minutes before he sleeps, but until parents realise, the ‘few minutes’ turn into long hours. It is important to remain calm and reassuring in order to help your child feel secure and relaxed.
Psychotherapist
Dr Chandni Tugnait shared with HT Lifestyle four easy and child-friendly ways by which parents can help their offspring develop a sound sleep pattern. Take a look:
Establish a soothing bedtime routine
The role of a predictable bedtime routine was also highlighted by Dr Tugnait. She said, “A simple sequence like warm water, light reading, quiet music, or gentle stretching helps their mind shift from active to relaxed mode. A healthy sleep routine does not just make mornings smoother; it improves mood, focus, emotional balance, and overall well-being. The good news is that small, consistent shifts at home can help children reset their internal clock and sleep better every night.”
Stick to your sleep and wake cycles
According to the expert, consistency is one of the most important factors in ensuring a child’s sleep. She shared, “This helps to strengthen their internal clock, which reduces bedtime battles and morning sluggishness.
Weekends should stay close to weekday timings to avoid starting from zero every Monday.”
Establish a comfortable, sleep-conducive environment
Dr Tugnait also emphasized the significance of the sleeping area that the child has. She said, “Soft lighting, clean bedding, and a quiet space signal safety and relaxation. Even small things like reducing clutter or using blackout curtains can make a big difference.”
Avoid stimulation before bedtime
Excessive viewing or high-energy pursuits in close proximity to bedtime may overstimulate a child’s nervous system. She said, “Simple practices like sharing highs and lows of the day, deep breathing, or gratitude moments help them release built-up emotions.”
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