Mistakes before bed harm children’s brains

Getting enough sleep helps the body rest and the brain develop. While sleeping, the child’s brain consolidates memory and enhances emotional regulation. Children who sleep well will wake up with a refreshed spirit and lots of energy to play and study effectively.

Spend time looking at electronic devices before bed

Watching tablets, smartphones, and TV before bed can be harmful to your health. Blue light makes children stay awake longer, disrupting REM sleep, which is important for memory and learning ability. Children exposed to screens within an hour of bedtime have short sleep periods, slowing the release of melatonin – two factors essential for healthy brain function.

About 30-60 minutes before going to bed, your family should turn off the ceiling lights and replace them with warm, soft lights, turn off the TV, reduce ambient noise and talk in a slow, gentle voice. If screen time is part of your evening routine, set a time to turn off technology. Instead, children should draw pictures, do puzzles, read stories, and listen to gentle music.

Bedtime is inconsistent

Letting children stay up late on weekends or make up for sleep disrupts their circadian rhythm. A consistent bedtime signals the brain that it’s time to rest, supporting long-term focus and emotional stability. Irregular sleep schedules may be linked to poor concentration and lower academic performance.

Excessive activity in the evening

Crowded extracurricular activities and late dinners close to bedtime overstimulate the brain. Relaxation habits like reading help children easily have deep sleep.

Parents should feed their children a light dish to help their sleep because hunger will wake them up. A cup of warm milk, a banana, a few almonds or a small bowl of oatmeal are good suggestions. Children should avoid chocolate, spicy foods, and foods containing a lot of caffeine.

Parents should not scold, nag about schoolwork or list everything their child forgot to do that makes them stressed before going to bed. Families should keep a warm and gentle tone when talking. Questions like “What made you smile today?” or “What is your favorite moment of the day?” Helps children fall asleep with a sense of security.

Parents should let their children make small choices before going to bed such as what pajamas to wear, what stuffed animal to sleep with, or what story to read. Adults can also let children participate in making the bed.