7 Ways to Help Your Kids Get a Good Night’s Sleep, Naturally

It’s the age-old question every parent asks themselves at some stage in their parenting journey: why won’t my child go to sleep? And even if your bedtime routine is pretty regular, there are ways you can fine-tune this process to maximize your evening time after your child goes to bed. Not only is this helpful in reducing your own stress, it’s essential for your child and their development.

Not getting enough sleep may trigger behaviors and emotional outbursts or even lead to a lack of focus in school. Give your child the best chance to learn and grow with these tips on helping them get a good night’s sleep.

1. Practice Your Bedtime Routine

Coming up with a consistent bedtime routine is the easy part. Implementing that routine every single night is not. You can help your child know what to expect by creating a picture chart or written list of expectations and practice this routine with them several times before they are ready for bed. Making it into a game may help them approach bedtime with confidence and decrease tantrums and arguments. Here’s what should be included in every child’s bedtime routine:

• Changing into pajamas
• Brushing teeth and going to the bathroom
• Reading
• A hug goodnight or cuddles with a caregiver

Other tasks can be added in according to your family’s needs.

2. Limit Screen Time

Make sure to turn off the screens at least an hour before bedtime and focus on basic routines like brushing teeth, getting pajamas on or reading a story. Not only are screens a distraction from your requests and expectations, blue light can interfere with your child’s production of melatonin. Need a replacement for screen time? Try playing a quick board game before it’s time to wind down for the night.

3. Comfortable Sleeping Space

Make sure your child’s bed and mattress are appropriate for their age and stage of development. If falling out of bed is a worry, try a body pillow or a bed rail. Make sure your child has comfortable, quality bedding and some stuffies nearby in case they feel lonely or wake up at night. A small nightlight or lamp within reach can also encourage them to read themselves to sleep as they grow older—or comfort them from their fears of the dark.

4. Get Moving!

Your child will more easily fall asleep if they’ve spent the day exerting some of their seemingly-endless energy. Try to venture outdoors with them regularly to get fresh air and learn about nature. Look into your local recreation center to see if there is an activity that your child might like to partake in. Swimming, soccer, skating and playing at the park are all great ways to tire them out before bedtime.

5. Bath Time

Taking a bath in the early-evening hours can help your child relax more easily. You can make it part of your nightly routine or choose a certain day of the week for bath time. For a bit of fun, add in some naturally-scented bubble bath like lavender. This is a great time to bond with your child through play in their younger years. Making a connection through play may help to settle your child and give them a sense of security before going to bed.

6. Reading Before Bed

Establishing a nightly reading routine should start in your child’s earliest years with you reading to your child. As your child grows, they will move into an independent reading routine and this is a great way to help your child learn to put themselves to sleep. Avoid adding lights in the room that are too bright and opt for a small lamp with a dim setting or a small book light that you can quickly turn off when your little one falls asleep.

7. Bedtime Snacks

There’s nothing wrong with a small bedtime snack like applesauce, a small bowl of yogurt or a banana. Avoid anything processed or sugary as this can lead to an upset stomach during the evening hours or a wakeful feeling and bathroom problems. If you make this part of your bedtime routine, try offering a snack before your child starts getting into their pajamas and brushing their teeth. This will avoid delays like needing to change clothes due to a spill.

If you have more than one child in the house, remember that what works for one doesn’t always work for another. You may need to troubleshoot when it comes to establishing a consistent bedtime routine for your family. Practice makes perfect!