Even though your children might disagree, a full night’s sleep is important for kids of all ages. Sleep is necessary for proper development, and kids who don’t sleep enough could face long-term intellectual and emotional consequences.
A white noise machine or low-key music that isn’t very exciting — think spa or elevator music — can help kids block out ambient noise and relax into sleep. Try a continuous noise maker, not one on a timer, as the transition from on to off might disrupt your child’s sleep and wake them up.
Teaching kids how to breathe and do a few yoga poses will help them to calm and center themselves, making a restful state more achievable. Start with belly breathing, where the belly inflates and deflates with each breath, and move on to the moon salutation.
Blue light from screens can disrupt melatonin production and make it difficult to fall asleep. Even devices with blue light dimming or nighttime mode can keep kids’ brains active and spinning. Turn screens off at least an hour before bedtime to help kids transition to restfulness.
Research shows it’s easier to fall asleep — and stay asleep — in a cool room. Keep your kid’s room cool with seasonally appropriate pajamas and bed linens, and consider lowering the thermostat just a bit before bedtime.