One of the most essential things you can do for a child is to make sure they get proper sleep. A good night’s sleep is about falling asleep easily and staying asleep. Having a well-rested night promotes physical well-being, and helps a child grow and learn. A good slumber also aids children from fighting off diseases and protects their immune system to prevent them from falling ill as easily.

Remember sleep is vital at any age, whether you’re an infants or in your 80s. It is a time for your body to recoup and rebuild, and for the brain to transform new information. But for children, it is extremely important. A child has a harder time making up for sleep loss which can hinder growth and development.

10 Ways to Improve Your Child’s Sleep

Most children fall asleep within 30 minutes of going to bed and wake up by themselves the next day if they are receiving quality sleep. How long a child gets to sleep relies upon their daily and bedtime routine. Kids who get the right amount of rest are less likely to make bad choices or have attitude problems at school.

Here we list 10 ways to improve your child’s sleep:

  1. Start a bedtime routine

A standard bedtime routine that begins the same time each night stimulates good sleep patterns. A routine activity like a calming bath, a short story to be read in bed or a chat with older children are useful tips for a good night’s sleep.

  1. Relax

If a child takes close to an hour to fall asleep he or she might require a longer wind down time before lights out. Inspire your child to relax before going to bed. Listening to calming music, reading a book or teaching them breathing exercises can help induce sleep. It is also important to provide good bedding, like a soft blanket, a comfortable bed, and sourcing the best pillows for kids that can aid them for a good nights slumber. Giving them their favorite stuffed animal at bedtime is also a way to assure your child of comfort.

Also read, Why Do Babies Wake Up at Night?

  1. Keep standard sleep and wake patterns

Try to maintain your kid’s wake-up and bedtime at the same time, or within 1-2 hours each day. This aids in keeping a regular pattern and keeping your child’s body clock in check. Follow through the same sleeping habits not only on school nights but also during weekends and holiday breaks.

  1. Control nap time

It is common for children to stop napping during day time between the ages of 3 to 5 years of age. Make an effort to monitor your child’s nap time and try to keep each nap not longer than 30 minutes at daytime and not later than mid-afternoon. Longer naps that happen later in the afternoon will make it more difficult for children to sleep at night.

Control nap time of your baby

5.Reassure their safety

Evade scary movies, games or television shows that can trigger your child’s mind before bedtime. If your child is afraid to go to bed or being in a dark room, putting a small night light and rewarding them for their bravery is a good start. If your child has a habit of checking the time often, it may help to move his bedroom clock in a spot where he can’t see it.

  1. Eat Right

Your child should consume a nourishing meal at a reasonable time before sleeping. The sensation of hunger or the feeling of being too full right before getting into bed can hinder a good night’s rest. Foods saturated in oil, fat and a lot of sugar can hinder proper sleep cycles. Consuming too many liquids can also disrupt sleep, so watch what your child drinks at night.

  1. Get some exercise

Encourage your child to be active every day and get plenty of natural light. Children and young adults are recommended to be active for at least 60 minutes per day to retain healthy weight and well-being. Adding exercise to your child’s routine encourage better moods, brain function and quality of sleep. Pick a sport your child enjoys like running, basketball, swimming or even going on a family walk together.

  1. No Caffeine

Prevent your child from consuming drinks that are high in caffeine from sodas, energy drinks, tea, coffee, and chocolate. Having food or drinks high in caffeine later in the afternoon or evening can lead to a sleepless night.


  1. Keep the gadgets away before bed

Melatonin is released by the pineal gland and aids with a person’s sleep cycles. Levels of Melatonin increase at night, helping induce sleep. The light and glow of electronic screens can upset this process and confuse the brain.  Keep television and handheld gadgets like mobile phones, tablets and other screens away at least an hour before bedtime.

  1. Keep the noise down to a minimum

Low lit, quiet space is essential for good sleep. Inspect your child’s bedroom if it is too noisy to rest. If your neighbors outdoor night lights shine into your child’s room, it may be wise to use thicker curtains.