After a long vacation of playing all day long and sleeping late, a lot of families struggle to get their kids to sleep early again. Scientifically, kids between 5-12 years old need 10-11 hours of sleep every day. You may wonder ‘how can I persuade my kids of that?” We know that when you tell your kids to go to bed, they say things like “I’m still playing!” or “I can’t fall asleep” with their eyes wide open. Don’t worry. Here are some tips to help your kids sleep early:
1.Two weeks before school starts, try to get your kids used going to bed early by making them go to bed at a fixed hour every night. Talk to your kids about the importance and benefits of sleep so they come to realize that they grow better when they get enough sleep.
2.Give your kids 15 minutes before bedtime to read or listen to their favorite music in bed.
3.Wake your kids up at 6:30 in the morning. This will force them to go to bed at 8:00 pm. Encourage your kids to work out as it helps them sleep more easily every day.
4.Encourage your kids to engage in relaxing activities before bedtime, and to avoid watching TV and noises an hour at least before bed, as they cause insomnia and nightmares.
5.Spend some time with your kids talking, discussing what bothers or worries them, their dreams and aspirations. This way will help them de-stress and sleep comfortably.
6.Get your kids used to avoiding fatty meals before bed, as they can cause sleep disorders and indigestion.
7.Make sure their room is comfortable by reducing the lights, making the beds and adjusting the room’s temperature.
8.Talk to them and help them get ready for bed by telling them of your bed routine; for example, lunch, then shower, then reciting prayers, story time, and then going to sleep. Whenever they finish a part of the routine, remind them of it so that they follow it strictly.
In the end, don’t forget that getting your kids back to the routine after a long vacation can affect their behavior. So, try to have more patience, love and tenderness when dealing with them.