Sparkles & Stretchmarks: A UK Parenting & Pregnancy Blog: 4 Tips to Ensure Your Children Are Getting a Restful Sleep

Wednesday, 20 May 2015

4 Tips to Ensure Your Children Are Getting a Restful Sleep

Being a parent means that if your child isn’t rested, neither are you. If you have kids, you know how true it is that the more tired they are, the less they seem to be able to rest. Sleep begets sleep. So it seems like not falling into the overtired trap is the way to go, but that is easier said than done. How do you ensure your children are getting a restful sleep every night? Read on for three suggestions you can try out immediately.

1. Comfy Bedding

First and foremost, your children will benefit from quality bedding. You’ll never get them to sleep with a lumpy pillow or a mattress that sinks like a waterbed. The pillow must be appropriate for their age – something that gives too much height can be dangerous as well as uncomfortable. Choose a mattress with a good support system from a specialist retail site like

2. Rules and Routine

Are these the two most common words in anything to do with parenting? Possibly. But there is something to them. Many kids (though not all) thrive on structure and it can come in handy when they are tired and cranky. Go with the basics like a regular time for bed, and a simple routine leading up to it. Depending on your child, something to cuddle may also be important. If they don’t already have something, take them to choose an item. Try and steer them towards something soft yet durable, like a smaller blanket or a soft toy (and make sure you buy at least two – you never know what they will attach to, and they will always be out of stock when you need them). It’s important to implement a rule along with this though: no other toys in the bed. Apart from posing a danger to younger children, they are a distraction from sleep for kids of all ages.

3. Healthy Living

Good nutrition and a healthy environment are among the most important influences on a child’s sleep. Much like adults, if their diet is unbalanced then their sleeping patterns can be influenced, so making sure they are avoiding junk and eating a healthy combo of nutrient-dense foods is a great idea. It’s also vital that they’re sleeping in a clean and well-insulated room. Finally, try and make sure that your children spend a good amount of time outdoors on sunny days. This will encourage a healthy circadian rhythm and use their energy, helping avoid restlessness throughout the night.

4. Techniques to Wind Down

Aside from routine, it can helpful to teach your child techniques that will help them calm down. Whether it’s a conversation about their day, a mini-meditation session or a calm word game, teaching them ways to calm a racing mind will stand them in good stead throughout their life (as well as letting you get a solid night’s sleep).
A restless sleep can stem from a number of factors, so sometimes it’s necessary to experiment with different ideas. Try and make sure you give each idea enough time; sometimes it can take a few weeks to see changes in your child. If you find that they are always overtired and their school or home life is suffering for it, be sure to seek help from aqualified professional.

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