If you no longer know how to make him calm down and sleep, this may help
For many parents, bedtime can be a real drama. Children jumping from one bed to the other, pillow fights, unwashed teeth, and stories that never end because the child does not close his eyes. If you need more rest, and want to get your child to bed sleepy, read on.
Jennifer Waldburger, co-creator of Sleepy Planet Parenting and co-author of The Sleepeasy Solution, provided her advice on Fatherly to help parents of young children get to sleep effectively and without fuss. Although much is said about sleep rituals, it never hurts to remember the steps that we must follow so that the routine is fulfilled on a daily basis, since what will achieve the necessary habit for a restful sleep.
If one day we watch television until late at night, the next day we don’t, another day we brush our teeth, but the next day we don’t, and so with other examples, we are not establishing basic nighttime routines so that the child understands that he is coming. the time of sleep. Children need their brains to “know” that it is time to sleep, and for this we must help them. The specialist recommends that for best results, the evening be organized with 20 minutes of family time (playing or just hanging out), followed by bath time. And then, with the routines and advice given by the expert below, your child can sleep soundly through the night.
1. Turn off all devices
Even if it is not your child who is with the cell phone and tablet, and it is you, you must also turn off the device that you have in your hands. Not only do you take away your attention when you are with your child, but you don’t let them relax. On the contrary, you are stimulating it with sound or just by not looking into its eyes.
2. Connect with him (for real)
Connecting with your child is one of the fundamental steps for him to lower his adrenaline a bit and get ready to relax. Instead of watching TV as a family before bed, turn off any sounds in the house and put a game between you: blocks, puzzles, bricks, or something you can play with as a family. You can also paint and draw while talking about any topic.
3. Say hello to all his toys
If your child is reluctant to sleep, a good idea is to sit next to him and say good night to all the toys in his room. Then it will be time to say good night to him, and by then he will have felt relaxed and ready to sleep, as his toys are already sleeping too.
4. Help him breathe
We know that breathing is a powerful tool for relaxation. Like a game, children may want to breathe consciously once they are in bed. the specialist recommends: «Start by having your child lie on his back on the bed and place a light book or a stuffed animal on his stomach. Tell your child to try to make the toy rise and fall gently by inhaling and exhaling deeply, inflating his stomach with air each time. Exercise relaxes the muscles and helps your child focus and feel calm.
5. Say hello to the moon
The yoga for children is a growing trend around the world, and even practiced in some educational establishments. The greeting to the moon is a yoga pose that will seem fun and also help you relax more easily. There are many types of postures to perform the moon salute, but you can do the most basic one, which is to stand looking at the moon, stretching your arms and inhaling deeply, and then drop your body and touch the ground with your hands while is exhaled.
6. The squeeze game
Lying on the bed, you can propose to your child the game of “squeeze and relax” like the game of the statue. It consists of squeezing the different areas of the body, and then exhaling and releasing. You can start with the muscles of the head and neck, and work your way up to the toes, until the whole body tenses and relaxes.
Undoubtedly these are different and very original rituals, and can be implemented when all the other tips are not enough. In any case, with or without rituals, the truth is that children need to be calm and gradually reduce anxiety and stress as sleep time approaches. The more peacefully a child sleeps, the better her performance and cognitive development.
What ritual do you use at home to help children sleep better?