Please don’t put it off any longer. It’s time to establish a healthy sleep routine. Here are some great tips for starting and sticking with healthy sleep habits.
1. Be Consistent
Research shows that a consistent bedtime routine is associated with better sleep outcomes. Keeping bedtime consistent is more important than the time you wake up. Therefore, try to go to bed at the same time each night, even on weekends and holidays.
Make sleep a family priority. Communicate the importance of getting enough sleep and make it part of your family lifestyle.
2. Maintain a Soothing Bedtime Routine
Create a consistent and relaxing bedtime routine. Establishing a time to read a book, tell a bedtime story, and take a warm bath or shower can help kids prepare for bed. For young children, it helps to start early with a bedtime routine such as brushing their teeth, reading a book, and going to bed. Make sure your sleep routines can be used anywhere to get your child to sleep at any location.
3. Limit Screen Time Before Bed
Turn off the TV and other electronics at least an hour before bed, and keep mobile devices outside the bedroom. Studies show that the light of screens can confuse our bodies into thinking it’s still light outside, making it harder to fall asleep.
4. Create a Good Sleeping Environment
Having an environment conducive to sleep makes a huge difference. Make sure the room is dark, quiet, and at a comfortable temperature (68–72°F). White noise machines, fans, or air conditioners can also effectively create a consistent and rhythmic sound.
Children over the age of two should be made aware of their bedtime and wake-up time. A clock gives a child a concrete visual for bedtime and wake-up time. This gives children a sense of control over their sleep rules.
5. Keep an Active Lifestyle.
Ensure your kids have interesting and varied daily activities, including physical activity and fresh air. Everyone is always ready for bed after a long day of fun!