Top Tips for Helping Your Children Get to Sleep

Getting your children to sleep can be a challenging task for any parent. Lack of sleep can lead to irritability, difficulty concentrating, and a host of other problems. So without further adieu, here are our top tips to help your children get a good night's rest:

Establish a bedtime routine

First and foremost, establishing a bedtime routine is crucial for helping your children get to sleep. Children thrive on routine, and a consistent bedtime routine can help signal to their bodies that it's time to wind down and go to sleep. This might include a bath, brushing their teeth, reading a book or listening to calming music or a bedtime story using a sleep app like Sleepiest. It's important to stick to the same routine every night to help your children know what to expect and to make it easier for them to fall asleep.

Create a sleep-friendly enviroment

Creating a sleep-friendly environment is also essential for good sleep. A dark, quiet, and cool room is ideal for sleep. Consider using blackout curtains or shades to block out any external light, and invest in a white noise machine, fan, or try the sleep sounds available from us here at Sleepiest to help block out any outside noise. It's also a good idea to keep the room at a comfortable temperature, as being too hot or too cold can disrupt sleep.

Limite screen time before bed

In addition to establishing a bedtime routine and creating a sleep-friendly environment, it's also important to limit screen time before bed. The blue light emitted by screens can interfere with the production of melatonin, the hormone that helps regulate sleep. To avoid this, limit screen time in the hour before bed and encourage your children to engage in quiet, relaxing activities instead. This might include reading a book, listening to soothing music or bedtime story using an app like Sleepiest (why not try using us when you’re putting your kids to bed tonight?), or practicing deep breathing or other relaxation techniques.

Avoid caffeine, including sofa and chocolate

Another important tip for helping your children get to sleep is to avoid caffeine and sugar in the evening. Both caffeine and sugar can interfere with sleep, so it's best to avoid them in the evening. This includes not only soda and energy drinks, but also chocolate, which contains caffeine. Instead, offer your children a bedtime snack that is high in protein and low in sugar to help them feel full and satisfied without disrupting their sleep.

Keep a regular sleep schedule

Finally, keeping a regular sleep schedule is crucial for good sleep. Going to bed and waking up at the same time every day can help regulate your child's body clock and make it easier for them to fall asleep and stay asleep. This means avoiding late nights and irregular bedtimes, even on weekends, to help keep their sleep schedule consistent.

By following these tips, you can help your children get the rest they need to be happy, healthy, and well-rested. Establishing a bedtime routine, creating a sleep-friendly environment, limiting screen time, avoiding caffeine and sugar, and keeping a regular sleep schedule are all key to helping your children get the sleep they need to thrive.

Sleepiest has hundreds of sleep sounds, bedtime stories and sleep meditations specifically designed to help you get your kids asleep quickly and easily, including our award winning Koko Sleep podcast (which is available for free!)

Why not try Sleepiest to help your kids fall asleep quickly and easily tonight?