Adequate sleep is essential for children's physical development, mental health, and learning abilities. Good sleep improves their mood, increases focus, and strengthens their immune system, making them less likely to fall ill.

Inadequate sleep can lead to problems like frequent illness, irritability, lethargy, and fatigue. Therefore, it's important to establish a sleep routine for your children so they can develop healthy sleeping habits. Let's learn some tips for this.

Create a Fixed Bedtime Routine
Establish a nighttime routine for children that they follow daily. Include activities before bed that signal to the brain that it's time to rest. Bathing, changing into pajamas, brushing teeth, and then singing a story or lullaby 30-45 minutes before bedtime helps children mentally prepare for sleep.

Create the Right Sleep Environment
The bedroom environment plays a major role in determining the quality of sleep. If the room is too noisy or bright, your child will not be able to sleep deeply. Ensure the room is dark, quiet, and at a comfortable temperature. If your child is afraid of the dark, use a very dim nightlight. Keep their bed away from toys so their minds aren't too active before bed.

Control Screen Time
Blue light emitted from digital devices, such as mobile phones, tablets, and televisions, inhibits the production of melatonin. This activates children's brains and makes it difficult for them to fall asleep. Turn off all gadgets at least one to two hours before bedtime. Encourage them to read a physical book or listen to music instead of screens.

Keep them active throughout the day and provide a proper diet
A child's daily activities directly impact their nighttime sleep. Children who are physically active during the day tend to sleep faster and more deeply at night. Encourage children to play outside or engage in physical activities during the day. Also, avoid giving them heavy meals, chocolate, or cold drinks in the evening, as these can disrupt their sleep.

Get them used to falling asleep on their own.

Parents often put their children to sleep by patting them or holding them in their lap. While this is a way of expressing affection, it makes them completely dependent on you for sleep. Get your children used to falling asleep on their own so that they can fall asleep on their own even if you are busy with something.

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