Five easy ways to help children fall asleep

All parents agree that putting a child to sleep, or encouraging them to do so, is one of the most difficult tasks. Here are five methods parents can utilize to ensure their children fall asleep easily, including, following a strict bedtime routine.

1. A strict bedtime must be set

If the children are going to bed at different times every night, they may struggle to sleep soundly. That’s why it’s important to set a night-time and morning routine that they can follow. When the child is given a set bedtime every night and made aware of the time they need to sleep by, they will eventually make it a habit to sleep by then.

Some parents put their children to bed earlier than they need to. At each age, there is a range of acceptability when it comes to the amount of sleep needed. For toddlers, the recommended time of sleep is between nine and 16 hours; for pre-schoolers, it is eight to 14 hours; seven to 13 hours for five to 11-year-olds; and six to 12 hours for teenagers.

The best thing parents can do is try to understand the true biological sleep needs at each age and make sure they are not trying to get their child to sleep for too long.

2. No electronic devices

The number of youngsters under the age of 16 being diagnosed with sleep disorders has risen drastically over the past few years. One way that parents can help to rectify this issue is by ensuring that children don’t use electronic devices just before they hit the hay.

Although it may be tempting to let them have some downtime in front of the TV or an iPad, the blue light emitted from the screens of these devices can have a negative impact on the child’s sleep, as it impacts on levels of melatonin, the sleep-inducing hormone. By creating a technology-free environment 30 minutes before their bedtime, parents can help to create a sleep-friendly zone.

The lighting in a child's bedroom can also impact their quality of sleep. Buy a night light that's been scientifically engineered to help children drift off to sleep. Keeping other lights on in a child's bedroom at night may inhibit the release of melatonin and so prevent a child from falling asleep easily.

At each age, there is a range of acceptability when it comes to the amount of sleep a child needs. TNS

3. Create a peaceful environment

One way that parents can create a peaceful environment for their child is by encouraging them to use their imagination before bed. This may in turn help them drift off into a serene, dreamy sleep. Once the child is settled and comfortable in bed, ask them about their favourite holiday. This will bring back happy memories and positive feelings.

Another way to do this is by having the child do calming activities before bed, such as having a relaxing bath. In particular a bath before bed can promote sleep as the drop in body temperature after the bath mimics the body’s natural decrease in temperature as it prepares itself for sleep.

4. Be wary of what they eat

It’s not advisable for children to eat sugary snacks just before bedtime, as this can lead to a sudden spike in their energy levels. However, sugary foods aren’t the only kinds that are best avoided before bed. There is also some truth to the myth that eating cheese just before bed can lead to unpleasant dreams.

Allow children to eat snacks such as wholegrain toast, an apple or crackers around 45 minutes before bed so that they don’t go to bed hungry or overly energetic.

5. A comfortable bed is key

If the child is having frequent issues with falling asleep at night, then their bed may be to blame.

The type of mattress that a child needs in order to achieve a restful night’s sleep may differ from the one needed by an adult.

Many adults enjoy a mattress with a soft or medium-soft comfort grade. However, children generally need a firmer mattress. This is because their growing bodies need extra support as they develop.