Making sleep a family priority
Putting sleep on the family priority list is one of the ways that help to control and regulate children's sleep, and this is achieved by setting specific dates to go to the bed and another to wake up and ensure regularity and follow-up on an ongoing basis throughout the week. Sleeping for children by noting the ability of children to sleep within 15-30 minutes of being in their beds, and waking up easily in the morning, as well as not feeling sleepy during the day.
Turn off the screens
Sleep and wake-up cycles are mainly related to levels of the hormone melatonin in the body, as high levels of melatonin is what causes a feeling of drowsiness in individuals, and this hormone is affected by exposure to lighting from screens, such as a phone screen, TV, or a computer, for example, if the child is exposed to an additional half an hour From lighting has the effect of exposing the child to approximately two hours of additional awakening, so it is advised to turn off all screens located about two hours before bedtime.
Reducing stress
The sleep cycle is clearly affected by the level of the hormone cortisol in the body, as this hormone is known as the stress hormone, and causes difficulty for children when it rises as a result of the body's inability to do so. This includes maintaining a quiet environment and dimmed lights, in addition to calming activities.
Other strategies to regulate a child's sleep
The following points address some of the strategies that help to regulate children's sleep:
- Make the bedroom only for relaxation and sleep, by changing the place of homework to another place, and taking out devices such as TV and computers from them, as well as choosing a suitable night lamp.
- Prepare for bedtime by putting the whole family in their pajamas or pajamas, as well as playing some soothing music and softening lights instead of turning on TV.
- Not to obey the child’s desire to sleep in the parents ’bed, and deal with him calmly and firmly about staying in his bed after receiving all his needs from drinking water or going to the bathroom, and assuring him that he will be inspected from time to time in order to address his sleep problems.
