Parents everywhere know that when kids get a good night’s sleep, it makes life easier for everyone. When kids are well rested, they throw fewer tantrums, follow instructions better, and have a better attitude across the board. Of course, wanting kids to sleep well doesn’t mean it’ll necessarily happen. For many parents, bedtime is a nightly battle — when kids get tired at the end of the day, they often fight sleep (even though they may be exhausted). Here are some of our top tips for creating a great sleep routine for kids:
1. Set a Bedtime & Wake-Up Time
Setting a time for both going to sleep and waking up is more important than many parents realize — it impacts everyone’s daily life. Kids typically need between nine and 14 hours of sleep, depending on how old they are. Set a bedtime and wake-up time that allows your kids to have the right amount of sleep. Since children get used to this schedule, try to keep it consistent even on weekends.
2. Give Them Warm Milk
To further encourage a calm, comforting routine, give your kids a glass of warm milk during your bedtime routine. Plus, milk contains tryptophan (yep, the same stuff that’s in turkey!), which can help induce sleep. While your kids are drinking milk, read them a bedtime story. Looking for a good story? Check out Got Milk’s Bedtime Stories Collection!
3. Turn Off Screens a Few Hours Before Bedtime
About two hours before bedtime, move away from the screens. As is true for adults, watching TV or spending time on the computer/mobile devices can keep you up later, since the blue light can interfere with your sleep cycle. Instead, use this time to take a bath, put on PJs, play quietly, and read books. If you’re using a tablet or phone to read bedtime stories, try changing your settings to “night mode,” which reduces the blue light.
4. Create a Comfortable Sleep Environment
Make your kids’ rooms really comfortable to ensure they’ll sleep well. Keep out sunshine with light-blocking curtains, comfortable pillows, soft sheets, noise machines, and more. Make sure the kids don’t have too many distractions in the bedroom so they see it as a place to relax and sleep. Keeping the room cool (65°F–70°F) can also help kids sleep better.
5. Don’t Force It
Trying to force your kids to “Go to sleep!” can stress them out, which will make them less likely to be able to fall asleep (plus, it’ll make you insanely frustrated). Instead of focusing so much on sleep, try to switch the focus to relaxing. Let them know it’s OK if they don’t fall asleep right away, but they need to lie in bed and try to stay calm.
For more tips on creating a good bedtime routine for kids, listen to the MomTips episode below!
