Have you considered the following aspects of sleep health?
~ Light and darkness play a significant role in regulating our biological sleeping patterns, serving as triggers for the brain’s
different functions within a 24-hour period. While we can influence light and darkness, we cannot control the earth’s
natural cycle of day and night.
~ People vary in their sleep patterns.
~ Sleep plays a central role in so many things and is key for the brain development of a child. This includes learning and
and memory, language development, mood and emotion regulation.
~ Children have limited control over their sleep routine and environment. Adult caregivers have the biggest say.
Here are some principles and tips for helping your child get the best sleep possible:
1. Prioritise your child’s need for good sleep, even when faced with challenges. It benefits both of you.
2. Teach your child healthy sleep habits so they feel confident about falling asleep in their own bed. If they frequently wake up at night,
help them learn to settle themselves without needing you. Let them fall asleep in their own bed.
3. Protect your child’s sleep by respecting their natural sleep patterns and following sleep hygiene practices:
a. If your child gets out of bed at night, gently guide them back without engaging in conversation. Repeat this as needed to reinforce
the expectation.
b. Reserve the bed for sleeping or quiet activities like reading. Keep their bedroom calm and minimise outside light.
c. Encourage outdoor play to burn off energy, but avoid vigorous exercise too close to bedtime.
d. Provide comfort items like a night light or stuffed animal if your child feels anxious and needs help settling themselves.
e. Time your evening meal appropriately, especially if your child has an early bedtime. Offer foods that promote sleep.
f. Limit screen time at least 90 minutes before bed to avoid disrupting natural sleep hormones.
g. Establish a consistent bedtime and calming routine starting one to two hours before bed, both on weekdays and weekends.
h. Encourage your child to use the bathroom right before bed to reduce nighttime disruptions.
By following these, you can help your child establish healthy sleep habits and a sleep mindset.