Children need sleep to grow, develop, learn and remember. Many common sleep problems in children and adolescents can be avoided by making sleep a priority for the whole family. Our sleep experts share their top 10 tips for how to help children get in to a healthy sleep routine and get a good night’s sleep.
Intellectually, sleep time is the time when the child's brain is adjusted to increase energy, help children learn and remember everything, help children develop comprehensively mentally. The more children stay up late, the lower their chances of developing their height and awareness, reducing their resistance as well as affecting their future temperament, learning and social behavior (children who don't get enough sleep will easy to get angry, irritable, impatient and give up ...)
A healthy sleep requires four factors: adequate sleep, uninterrupted sleep, age-appropriate sleep schedule and sleep schedule synchronized with the child's natural circadian rhythm. Most children will wake up in the morning if they get enough sleep and sleep well.
Children need good sleep to develop comprehensively physically and intellectually.
The reason why children do not get a good night's sleep is mostly because their parents have not established a scientific sleeping habit for their children, preventing their activities from following a consistent schedule, or because get too much sleep during the day. Here are some ways to help parents create a healthy sleep for children:
Establish a bedtime routine
Doing the same relaxing things in the same order and at the same time every night helps promote good sleep. A warm bath will help your baby relax and get ready for sleep. Keep the lights dimmed in the sleeping space to stimulate your child's body to produce the sleep hormone - melatonin. Once your child has been in bed, encourage them to read silently or listen to some relaxing music or tell a story to them, with a steady and soft voice.
For older children, the routine may include having a quiet conversation with you about the day and then relaxing alone before turning off the light. Older children may prefer to relax by reading, listening music or relaxation breathing.
Know how much your child needs to sleep
Sleep needs and patterns of children of different ages. For example, when a child grows up, he or she will start sleeping less during the day and more at night, and his sleep time will be shortened. Therefore, children of all ages need sufficient sleep to be able to play, learn and concentrate during the day.
Maintaining a regular sleep-wake schedule
Give your child the time to go to bed and wake up time almost fixed each day. This will help keep your child's biological clock following a consistent programming.
Avoid giving older children sleep during the day
Most children stop sleeping on the day when they reach the age of 3-5. If your child over the age of five still sleeps during the day, try to keep it short for no more than 20 minutes and no later than early afternoon. Longer and longer sleeps can make it harder for children to sleep at night.
Make sure your children feel safe at night
If your child really feels scared about going to bed or in the dark, you can praise and reward them whenever they are brave. Minimize TV shows, movies, and horror games, instead of letting your child listen to soft music, play light games like wooden puzzles, puzzles. Some children who are frightened at bedtime may feel better with a night light.
Check for noise and light in your child's bedroom
A private, quiet, limited light is important for a good night's sleep. Your child's ideal bedroom should be dark, quiet, well ventilated and tidy. Check if your child's bedroom is too bright or too noisy. Blue light from TVs, computer monitors, phones and tablets can reduce melatonin hormone and delay sleepiness. Parents should turn these off at least an hour before going to bed or leave the monitor out of your child's room at night.
Avoid looking at your watch and use technological devices
If your child regularly checks the time, encourage them to place the watch where they cannot see it. Try to keep your child's bedroom in an area without screens and have them charge the phone in another room.
Eat enough and on time
Make sure your child has a full dinner at a reasonable time. Feeling too hungry or too full before bed can make your child more alert or uncomfortable. This can make it harder for your baby to sleep. In the morning, a healthy breakfast will help start your child's biological clock on time.
Get lots of natural light during the day
Encourage your child to get as much natural light as possible during the day, especially in the morning. Bright light helps prevent melatonin secretion. This helps your child feel awake during the day and produces melatonin at the time needed during the child's sleep cycle.
Avoid foods and drinks that contain caffeine
Caffeine is found in energy drinks, coffee, tea, chocolate and soda. Encourage your child to avoid these at the end of the afternoon and evening.
Be patient with these actions to improve the best quality of sleep for your child. May families succeed in establishing a healthy sleep routine for their children.
Source nhidong.org.vn
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Pediatrics Department City International Hospital developed commensurate with a modern hospital, meeting the quality standards of the international hospital model. We meet the needs of high-quality medical care for children and their families with enthusiastic, dynamic, creative, qualified and pediatric medical staff along with a safe environment. , friendly.
Dr. Nguyen Bach Hue - Head of Pediatrics General PediatricsWe Provide medical and surgical treatments for children 15 and under. Through our many years of pediatric experience both in general pediatrics and advanced pediatrics, our highly skilled medical doctors have spent years of experience local, domestic, and international training courses, skilled as well as years. Nursing staff are well-trained in childcare techniques. Facilitated with a good lightning system to ensure brightness, we wish to create “a safe and child-friendly healthcare environment", including dedicated childcare places and play spaces. Additionally, nutrition plans are tailored to the age group's nutritional needs for quality, quantity, as well as the needs for your child's condition and treatment.
Clean and Spacious playground will help your baby always happy, comfortable when coming for examination - vaccinations. Other Activities
Our dedicated doctors are always considerate and gentle to help children feel most comfortable. Examination during office hours
Examination after hours
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General disclaimer
Always consult your doctor regarding any concern about your health. Your doctor will be in the best position to give the appropriate medical advice. For suspected undesirable drug reaction and seek medical attention immediately.