8 tips to get your child to sleep well

About 1 in 3 children has difficulty falling asleep. Getting enough sleep is important for your child’s health and development. However, sleep is not something you can force and that can make it difficult. With these tips, you prevent your child from sleeping problems and teach your child to fall asleep properly.

If your child already has a lot of trouble falling asleep, start by applying the following 8 tips. Does that not help enough? Then choose a method that suits you and your child from the article: Sleeping problems in children from 3 to 10 years old: tips by age.

1. Provide a solid bedridden

Try to put your child to bed at the same time every day. This helps with your child’s sleep-wake rhythm. Put your child to bed according to a set bedtime ritual of about 20 to 30 minutes. Have a set order, for example: announce that your child is going to bed in 10 minutes, then brush their teeth, wash, put on pajamas and read a story. Only engage in quiet activities during the bed ritual.

2. Provide a nice place to sleep

A nice place to sleep is a quiet, comfortable, and dark place. Let your child only use the bed for sleeping and not for other activities. Keep the bedroom quiet and tidy. Toys lying around can look scary to children in the dark. An ideal temperature for your child’s bedroom is between 16 to 18 degrees.

3. Quiet evening without screens

After dinner, let your child only do quiet activities and stop watching screens (no TV, tablet, phone, computer, or games). A screen provides light and that stops the production of melatonin. Melatonin is a hormone that your body produces that causes sleepiness. So you just need it to be able to fall asleep properly. Also make sure that your child does not eat or drink anything in the evening that makes him or her more active, such as cola or something with a lot of sugar.

4. Move and relax

Provide sufficient moments of relaxation and exercise during the day. Children who exercise and play outside for 1 to 3 hours sleep better. By being outside in the sunlight or daylight you keep a normal sleep-wake rhythm. In addition, make sure you have nice, relaxed moments of rest at home. Cuddling together on the couch, drinking a cup of tea, coloring, or reading a book are pleasant, peaceful activities.

5. Expressing emotions

Make sure your child can express himself during the day. Laugh and talk to your child in the morning and afternoon. Make time for your child when he is sad or scared. By processing emotions during the day, they accumulate less for the evening.

6. Stay calm and positive

Stay calm and positive as much as possible. Do not go to your child with every click once your child is in bed. If your child calls out several times, it is best to address them sternly, but stay calm and never get angry. With anger, your child produces adrenaline and that is counterproductive to fall asleep. So always stay calm and positive, but clear.

7. Connect with your child

One child needs more sleep than another child. Below you can find out how many hours of sleep a child needs on average at different ages. But this is really a guideline, watch your child closely to find out if he is getting enough sleep. Is your child rested during the day? Does he or she wake upon his or her own? Is your child fit during the day or is it irritable or lethargic? So make sure that the bedtime matches your child.

• 3 – 5 years: about 10 to 13 hours of sleep
• 5 – 6 years: about 10 to 12 hours of sleep
• 7 – 10 years of sleep about 9 to 12 hours

8. Relaxation

Make a relaxation exercise, massage, or meditation part of the sleep ritual. This allows your child to clear his head and relax his body. Is your child sensitive to stimuli or highly sensitive and does he or she, therefore, have difficulty falling asleep? Then the workbook I have feelers can help your child. Through this fun workbook, your child learns to deal with feelings and stimuli and learns to relax. Includes a meditation and relaxation exercise!

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