C
hildren may be reluctant to sleep for any one or more
of the following reasons:
» They may be too tired or not tired enough
» Don’t want to leave a scene of excitement
» It’s a form of rebellion to assert independence
» Anxiety and fear of sleeping alone
» Lack of self-soothing skills, or information on how to
manage boredom
» Emotional deprivation. Toddlers respond better at
bedtime if parents are available physically and emotionally
during the day and at bedtime. If parents are busy watching
television or entertaining guests at bedtime, children may
experience neglect and try to draw attention by throwing
tantrums.SOME WAYS TO PROMOTE HEALTHY SLEEP HABITS IN
CHILDREN
Ban all digital gadgets half an hour prior to
bedtime. The blue light emitted by cell phones, computers,
tablets, and television sets reduces the production of
melatonin, the hormone that controls the sleep/wake
cycle or circadian rhythm. Reduced melatonin production
makes it harder to fall and remain asleep. Therefore it’s
advisable that children have at least 30 minutes of gadget-
free transition time before getting into bed. Even better:
Make the child’s bedroom a technology-free zone — remove
television sets and all other electronic devices.Introduce bedtime routine and rituals. Ensure your
child sleeps and wakes up at the same time during the
school term and holidays. Children mentally associate
predictable bedtime rituals with restfulness. Get her to put
her toys away, give her a warm bath, brush her teeth, wear
her pajamas and settle down to listen to a bedtime story. A
set routine signals her mind and body that it’s time to wind
down.
A 2017 study published in Sleep Medicine Reviews titled
‘Benefits of a bedtime routine in young children: Sleep,
development, and beyond’ says that a nightly bedtime
routine promotes deep sleep as well as overall development
and well-being in early childhood. The recommended
bedtime routine includes activities in the area of nutrition
(a warm glass of milk), hygiene (bathing, oral care),
communication (reading, singing lullabies) and physical
contact (massage, cuddling and rocking). “Since such
routines embody nurturing care, they promote language
development, literacy, child emotional and behavioural
regulation, parent-child attachment and improved family
functioning,” says the study.Exercise and physical activity. If children are
physically active, a good night’s sleep will follow. PhysicalImproving children’s SLEEP HABITS
activity is not necessarily synonymous with organised sports
and games. Running, cycling, swimming for 45-60 minutes
or 15 minutes of climbing stairs continuously provides the
physical fatigue necessary for deep sleep.Give your child a choice. A probable reason why
young children don’t fall asleep easily is because they want
to be in control. So, let your child be in control in some
ways. Let her choose the night dress to wear or pick the
stuffed animal she will cuddle in bed. Get her to choose the
story you read to her. This will put her in a good mood.
Make bedtime a positive experience by letting the routine
include what your child enjoys, whether it’s a tummy rub, a
favourite book or splashing in the bath.Provide a cosy sleep environment. Make the sleep area
dark, cool and comfortable. If your child is afraid of the
dark, leave a low-voltage light on. Give her a heavy blanket
as the extra pressure will relax her and induce a feeling of
calm.Play soothing music. You could sing a lullaby, if you are
so inclined. Or, play calming music, preferably the same
tunes every night so that your child will associate the music
with sleep.Set an example. Get off your own mobile and other
screens at least two hours before bedtime, and go to sleep at
a regular time — your children will learn and emulate your
sleep habits.Ban caffeinated beverages (coffee, tea, aerated drinks,
energy drinks like Red Bull) for children below 16 years of
age.