Children have exercise habits, do not use drinks containing caffeine, and limit exposure to electronic devices in the evening to help them sleep well every night.
Babies who sleep well will have energy, produce more growth hormones, be healthy, and improve concentration. Here are some ways to help your child sleep through the night.
Limit bright lights and electronic devices at night
Exposure to light in the evening can make it difficult for your baby to sleep because the brain doesn’t produce enough of the sleep-inducing hormone melatonin. Children should not watch TV, phones… about two hours before going to bed because blue light emitted from screens inhibits the release of melatonin, easily causing sleep disorders. This habit can also affect the brain and impair vision.
Regular sleep schedule
Going to bed and waking up at the same time every day helps reset the body’s circadian rhythm. This allows the hormone melatonin to be released at the right time. Unless the child is sick or sleep deprived, parents should not let them sleep too much on weekends or holidays. Children 6-13 years old need about 9-12 hours of sleep per night, while teenagers (14-17 years old) need about 8-10 hours of sleep.
Keep your bedroom cool and quiet
A good sleeping environment creates a feeling of comfort, reduces stress, promotes body relaxation, and good sleep. Parents should create a dark sleeping space and use curtains to block outside light. If you can’t avoid noise and light, adults should try letting your child wear earplugs or a sleep mask. Turn on the air conditioner or fan to keep the room cool in the summer. In winter, parents cover their babies with blankets to avoid cold wind.
Stay away from caffeine
Experts recommend not giving children caffeine-containing drinks. Teenagers can use small amounts (no more than 100 mg or one cup of coffee per day), preferably not after about 3 p.m. Children who drink a lot of coffee can reduce their hunger and the body does not receive the necessary nutrients for growth. This drink is also highly acidic, easily damaging tooth enamel and causing tooth decay.
Limit naps
Long naps affect children’s night sleep. Parents should arrange a reasonable nap time and wake children up early.
Exercise during the day
Regular exercise has many benefits including good sleep, promoting relaxation, and normalizing circadian rhythms. Children who exercise regularly also increase their ability to concentrate, preventing the risk of overweight, obesity, and cardiovascular diseases. Children should exercise about an hour a day, starting with short exercises of about 10-15 minutes, then gradually increasing.
On weekends, family members can participate in physical activity. This habit motivates children to exercise and at the same time strengthens family bonds. Swimming, jogging, jumping, yoga, sit-ups, cycling… are suitable exercises to improve your baby’s health.