Create A Calm Sleeping Environment.
Do you struggle with getting your little one to go to bed? Or do they struggle with staying in bed during the night? Sleep time can become a nightmare if your child refuses to go to bed. Furthermore, the child will disrupt your sleep time if they don’t have a set routine. This behaviour can be the result of a wide range of reasons. To establish good sleep time habits, it is necessary to practise consistency. Set down firm rules for the bedroom. When establishing proper bedroom etiquette, it is essential to communicate these rules with your child. Do your best to create the optimal sleeping environment for your child.
Think about your way of sleeping. How do you fall asleep, what do you like or dislike in your sleep time routine? After all, your child is half of you, and would most likely prefer the same bedtime routine as you and/or their other parent. Having said that, children do need a set sleep time routine and clear boundaries to allow them to feel secure in their home. So whilst adapting their bedtime routine, to their likes, remember to also be a responsible parent in setting down firm rules as needed. Follow these five “C-principles” when creating better sleeping habits for your child.
1. Clean & Organised
A good, calm sleeping environment starts with being organised. Make sure to provide a clean and organised bedroom for your child to sleep in. Research has shown that a cluttered room involves more sensory input, therefore slowing the process of the body transitioning into relaxation and sleepiness. A good guideline is to help your children to de-clutter their room before bath time (more on this later) to create a clean space with a calming effect for falling asleep faster. This way, they learn the responsibility of taking care of your own belongings, as well as having a bedtime routine created for quicker access into dreamland.
2. Changing Bedroom Uses
As mentioned previously, children also utilize their bedroom as a playroom. This is perfectly fine, and a common practice in most homes. In fact, having their own room to sleep and play in creates a sense of belonging. They also develop a sense of responsibility by taking care of their own things. With this in mind, it is still important to create the idea of ‘playing in your room’ and ‘sleeping in your room’ as two separate occasions that cannot overlap. This can be accomplished by creating two sections of the bedroom; the ‘playing side’ and the ‘bedside’. When it is sleep time the bed should be open, clean and organised.
Our child’s subconscious will also start to understand the concept of doing totally opposite activities in the same room. When we are on the ‘playing side’ we may play and be as busy as we want to be, but when we enter the ‘bed side’, it is important for our bodies to start being more calm to enter a state of rest. Sleep time must be associated with calmness and restfulness.
3. Calm Bedtime Routine
For every person’s body to know it is bedtime, a certain routine is followed. Think about your bed time routine. It may be as simple as realizing that it is almost ten o’ clock and heading to bed. I don’t know about you, but most children don’t really have a great concept of time. Due to this, you have to set up cues for them to know that bedtime is coming soon. You can start the routine by something as simple as stating that the sun is setting, so it’s time to tidy the house before dinner and bath time.
Speaking of which, if you have especially rowdy children, consider adding a few drops of lavender essential oil to your child’s bathwater. Lavender has long been associated with soothing and calming effects, resulting in falling asleep much faster. Additionally, create a ritual before bedtime that your children can look forward to every night.
Sleep Time Routine
- Read a bedtime story.
- Reflect on the day to create feelings of calmness and relaxation.
- All of these steps will send the child’s body into sleep mode.
4. Completely Dark and Comfy Climate
So they are sleeping, right? Riiiiight. One of the most common sleep-inhibitors is light. When your brain is aware of light in the vicinity, it sends signals to your body that it’s day and time to be awake. Thus, the darker the room, the better the sleep quality. Completely dim out the room when you’ve said goodnight by switching off the lights and closing the bedroom door. Additionally, you can also buy blackout curtains. Blackout curtains are effective for the months when the sun rises a little too early. Furthermore, they will work well when the sun sets late. When it is time to sleep, the room should be dark and comfortable.
Furthermore, ensure a comfortable climate for your child to sleep in by purchasing some sort of temperature regulator. A ceiling fan for the summer and heater for the winter is completely sufficient. Consider investing in an all in one air conditioner should you have the means. Your little one could also switch on the fan before sleep time.
It’s also important to rid the room of all annoying bugs and mosquitoes. Make use of a child-safe insect repellent. Nobody can sleep with buzzing in their ears and itching on the skin. Be sure to create a sleep time environment. You will reap the benefits!
5. Comfortable Bedding
Lastly, but probably most importantly, it’s also crucial to make sure your child has a comfortable bed to sleep in. At The Mattress Warehouse, we have a wide range of beds to choose from – for people big and small. Most children have an ever-changing sleeping style. So choosing a bed with enough support whilst providing adequate comfort can be a tricky task. For this reason, we recommend you to consider buying a medium comfort level bed. An examle of this bed is the Kooi B-Series Medium – Single Bed. However, have a look at our wide range of single beds, feel free to pick and choose as you please. Additionally, provide extra comfort with bedding and sheets that come with wonderful benefits. Among these benefits are breathability, non-allergenic properties and 100% pure cotton.
Creating a calm sleeping environment can be a tricky task. It can be overwhelming and quite stressful if you have a child not sticking to their bedtime routine. But, with a little effort and consistency, you will have an independent sleeper in no time!
Additional Sleeping Tips
- Taper off drinks during and after dinner. Additionally, have a toilet break right before bedtime.
- Some children might be scared of the dark. You can quickly eradicate those fears by creating ‘monster spray’ – just add water to a spray bottle and, voila! You have your very own monster repellant.
- Add a soft white noise machine to your child’s room.
- Avoid TV and other screens after dinnertime.
We hope you found these tips interesting and helpful. At the Mattress Warehouse we care about your child’s sleep time! Make the best of bedtime. Happy Sleeping!