It’s no secret that parents love their kids and want what’s best for them. That said, sometimes it can be hard to get your kids to sleep early when you need them to so you can get some rest yourself! Luckily, with a few simple changes in your daily routine, you’ll find that you’ll all be able to get the rest you need, so everyone is happy. Here are some ways to encourage your kids (and even yourself) to sleep early.
1. Work on relaxation techniques with your kids
One of the best things you can do for your kids is to teach them relaxation techniques. If they know how to relax, they’ll be able to fall asleep faster when it’s time to go to bed—and you’ll be able to get some peace as well! Try these simple relaxation methods with your kids:
- Deep breathing — To do this technique, sit down with your child and have him breathe in through his nose (slowly) and out through his mouth (slowly).
- Stress balls — Give your kids stress balls they can squeeze while lying in bed or sitting on their beds. If they’re having trouble falling asleep, let them squeeze it whenever they feel tense.
- Massage — Massaging the feet and hands can help your kids relax. Try rubbing their hands, fingers, palms, and backs in a circular motion.
- Yoga — Yoga is a great way to relax, but it can also be hard for kids to do. Try finding some easier yoga poses for your child, like Child’s Pose and Cobra.
2. Have a bedtime routine that you stick to
Make sure your kids have a bedtime routine that they follow every night. This will help them know when it’s time to go to sleep and make falling asleep easier. Try reading a book, singing a song together (or with just one person), or doing some stretches. Give yourself some time to wind down before bed too.
Furthermore, if your child has trouble falling asleep, try to stick to a regular bedtime. For example, if your kids have been going to sleep at 8:00 p.m., make sure they go to bed at 8:00 every night (even on weekends).
3. Use the reward system
The reward system is a good idea if you have the time and energy, but it may not be possible for all families. A reward can also be something your child wants, but it’s probably best to ensure they’re able to do it right away. If they have to wait several weeks or months before receiving the reward, their motivation might dwindle, defeating the purpose of using a reward in the first place!
Some parents use a reward system by rewarding their children with extra screen time at the end of each week if they’ve been good. This may be effective, but it can also cause problems if you have limited screen time as part of your overall parenting strategy. You might also want to try doing something fun together as a family, such as going out to eat or going on a trip somewhere. It may seem like this isn’t a tangible reward at first glance, but it can be very effective in helping children develop good habits over time.
4. Fix their bedroom environment
A bedroom is a place where we sleep, relax, and rest. But it can also be one of the essential places in your home to get good sleep. Children should have a completely dark room with no light from electronics coming into their rooms at night. This will help them fall asleep faster and get more quality rest overall.
You can also try changing the bedroom itself, such as removing any tech toys competing for attention with bedtime stories or other activities regularly. You can also try adjusting the windows and customized roman blinds to ensure they are completely blacked out. This can help your child get a better night’s sleep, which will help them wake up easier and more refreshed in the morning.
5. Set a good example and make sure you get plenty of rest
You must do the same if you are trying to get your child to sleep at a particular time. It can be difficult for them to understand why they have to go to bed so early when they see that their parents are still up and about well past their bedtime. By setting a good example and getting plenty of rest yourself, you will be able to explain better why it’s essential for everyone in the household to follow these rules.
6. Turn off electronics at a certain point in the evening
It can be tempting to check your phone or turn on the TV when you are trying to wind down for bed. Kids are no different, and they might also try to do this. Turning off electronics at a certain point in the evening (like after dinner) can prevent this from happening and make it easier for everyone to get ready for bedtime. In fact, research shows that electronics and gadgets can cause sleep problems in children. So, it’s best to keep those things turned off until morning.
It’s important to remember that the quality of your sleep and the ability to get a good night’s rest are essential for health. If you want children to sleep better, then it’s important to make these changes in your household.