Establish a specific bedtime routine
A certain routine must be established when sleeping, and it must be adhered to, for example, it may be for the child to go to the bathroom, then brush his teeth, in addition to a bedtime story, and a kiss before bedtime from his mother and the child may ask for more things to procrastinate sometime before bedtime. Drinking water, for example, and others, where the child must be given some notices before starting a bedtime routine
Offer bedtime snacks
Eating a snack before bed is one of the ways that may help the child fall asleep because there are children who may need more than three meals a day, but healthy foods such as whole grains with a glass of milk, or some kind of fruit should be chosen, and Stay away from fast and large foods at bedtime, especially with older children, because a full stomach may cause inconvenience and consequently the inability to sleep.
Other ways to help a child sleep
There are a number of tips that may help the child get to sleep, including the following:
- Reducing stress and anxiety at bedtime. When a child is stressed, the body releases the hormone cortisol, which is known as the stress hormone, and when the level of cortisol rises in the body, the child will not be able to sleep.
- Providing an environment that encourages sleep, by maintaining calm and dimming the lights, so that sleep becomes easy for the child.
- Providing safety for the child and not ignoring his sleep concerns.
- Provide an appropriate temperature for the child, so that the temperature is not too high or cold, but the room temperature should be typical to help the child sleep deeply.
- Refer to the pediatrician if the child finds it difficult to sleep, although he is doing his best to sleep and cannot.