SLEEP TIPS – How to Easily Put Your Little One to Sleep

Are you facing the same problem every night because your little one refuses to sleep or simply avoids the bed? As many parents know all too well, bedtime marathons can indeed become a nightmare, as not only does it require a lot of time and energy, but it also disrupts the quality of your child’s sleep and rest.

For this reason, it’s good to have a few tricks up your sleeve to help you overcome the challenges of difficult bedtime. Wondering what they are? Keep reading, as we reveal several practical sleep-inducing tricks that work, regardless of your child’s age.

#1 Establish a Family Sleep Schedule

Parents often aren’t aware that children mimic them, and their behavior is largely a reflection of what mom and dad do. Therefore, if you want to help your little one adapt to a healthy sleep schedule more easily, it’s best to demonstrate the change you want to achieve by setting a regular bedtime and wake-up time for the whole family and stick to your rules – even on weekends. This way, not only will you lay the foundation for a healthy sleep routine, but you’ll also reduce mutual frustrations during bedtime.

#2 Establish a Regular Bedtime Routine

Routines are crucial for little ones as they reduce stress and encourage the development of positive discipline. That’s why experts recommend that after the last meal, the rest of the evening should be dedicated to gentle play, bathing, brushing teeth, bedtime stories, and then a brief period of relaxation in the cozy atmosphere of the bedroom. Create a routine tailored to your child’s needs that is simple and relaxing. As a result, you’ll notice that your child’s body automatically becomes sleepy at the start of the routine, so by its end, you can be sure that bedtime will proceed without the usual challenges and problems.

#3 Turn off Screens at Least 2 Hours Before Bedtime

Numerous scientific studies have confirmed that watching TV, playing video games, or reading from a phone or computer right before bedtime can keep children awake for up to 30 to 60 minutes longer. The reason for this is the blue light emitted by electronic screens, which can negatively affect the natural balance of melatonin – the hormone that is an important part of the sleep-wake cycle. So, to help regulate your little one’s biological clock more easily, instead of screens, spend pre-bedtime moments together with a favorite book, comic, or picture book.

And if you’re running out of interesting reading material, here’s a simple solution. Download the book “Hedgehog Joe and Fox Greta: Caught in Mischief” and embark on new adventures with forest friends that your little ones will love from the first read.

#4 Reduce Stress Before Bedtime

Another hormone that plays an important role in the sleep cycle is cortisol, also known as the “stress hormone.” When cortisol levels are high, your child’s body is in a state of tension and stress, meaning there are no conditions for the body to relax enough to fall asleep. For this reason, avoid dynamic physical and mental activities before bedtime and instead focus on relaxing rituals for the mind and body, such as breathing exercises:

Inhale through the nose for 4 seconds, hold the breath for 5 seconds, and exhale through the mouth for 6 seconds.

#5 Help Your Little One Overcome Fears

Monsters under the bed and bogeymen may be just figments of imagination, but they appear very real to your little one. So, instead of denying your child’s fears, face them together with a united front. And if conversation doesn’t yield the desired results, be creative and find a solution that will provide your little one with the necessary emotional support. Use your child’s favorite toy to keep watch at night or spray the room with “monster spray” before bedtime. Additionally, there’s soothing night light, which will not only dispel scary monsters lurking in the dark but will also help your child relax quickly and fall into the sweetest dreams more easily.