10 steps for healthy sleep in children


Sleep plays a very important role in a child's physical and intellectual development. Physically, children 's bodies produce growth hormones when they sleep, and the immune system is also boosted to work at this time, so children often need more sleep at an increased age. Fast growth. Intellectually, sleep time is the time when the child's brain is readjusted to increase energy, help children learn and remember everything, help children develop comprehensively mentally. Happy Father’s Day 2020.


Children who stay up late will reduce their chances of developing their height and cognition, reduce resistance as well as affect their temperament, learning and social behavior in the future (children who do not get enough sleep will easy to get angry, irritable, impatient and give up ...)

The quality sleep requires 4 factors: adequate sleep, uninterrupted sleep, age-appropriate sleep schedule, and sleep schedule synchronized with the child's natural circadian rhythm. Most children will wake up in the morning if they get enough sleep and sleep well.
The reason why children do not get a good night's sleep is mostly that their parents have not established a scientific sleeping habit for their children, preventing their activities from following a consistent schedule, or because they get too much sleep during the day. Here are some ways to help parents create a healthy sleep for children:

1. Establish a bedtime routine

Doing the same relaxing things in the same order and at the same time, every night helps promote good sleep. A warm bath will help your baby relax and get ready for sleep. Keep the lights dimmed in the sleeping space to stimulate your child's body to produce the sleep hormone - melatonin. Once your child has been in bed, encourage them to read silently or listen to some relaxing music or tell a story to them, with a steady and soft voice. For older children, the routine may include having a quiet conversation with you about the day and then relaxing alone before turning off the light. Older children may prefer to relax by reading, listening to music, or relaxation breathing.


2. Know how much your child needs to sleep

Sleep needs and patterns of children of different ages. For example, when a child grows up, he or she will start sleeping less during the day and more at night, and his sleep time will be shortened. Therefore, children of all ages need sufficient sleep to be able to play, learn, and concentrate during the day.

3. Keep sleep and wake up regularly

Give your child the time to go to bed and wake up time almost fixed each day. This will help keep your child's biological clock following consistent programming.

4. Avoid getting older children to sleep during the day

Most children stop sleeping day when they reach the age of 3-5. If your child over the age of five still sleeps during the day, try to keep it short for no more than 20 minutes and no later than early afternoon. Longer and longer sleep can make it harder for children to sleep at night.

5. Make sure your child feels safe at night

If your child really feels scared about going to bed or in the dark, you can praise and reward them whenever they are brave. Minimize TV shows, movies, and horror games, instead of letting your child listen to soft music, play light games like wooden puzzles, puzzles. Some children who are frightened at bedtime may feel better with a night light.

6. Check for noise and light in your child's bedroom

A private, quiet, limited light is important for a good night's sleep. Your child's ideal bedroom should be dark, quiet, well ventilated, and tidy. Check if your child's bedroom is too bright or too noisy. Blue light from TVs, computer monitors, phones, and tablets can reduce melatonin hormone and delay sleepiness. Parents should turn these off at least an hour before going to bed or leave the monitor out of your child's room at night.

7. Avoid looking at your watch and using technology devices

If your child regularly checks the time, encourage them to place the watch where they cannot see it. Try to keep your child's bedroom in an area without screens and have them charge the phone in another room.

8. Eat enough and on time

Make sure your child has a full dinner at a reasonable time. Feeling too hungry or too full before bed can make your child more alert or uncomfortable. This can make it harder for your baby to sleep. In the morning, a healthy breakfast will help start your child's biological clock on time.

9. Get lots of natural light during the day

Encourage your child to get as much natural light as possible during the day, especially in the morning. Bright light helps prevent melatonin secretion. This helps your child feel awake during the day and produces melatonin at the time needed during his sleep cycle.

10. Avoid foods and drinks containing caffeine

Caffeine is found in energy drinks, coffee, tea, chocolate, and soda. Encourage your child to avoid these at the end of the afternoon and evening.

Be patient with these actions to improve the best quality of sleep for your child. May families succeed in establishing a healthy sleep routine for their children.

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