I let my 2 year old daughter stay up until 10pm watching TV – she makes almost three movies a night, I don’t mind because I lie

A child health expert has revealed the five steps you need to take to calm your child down and get a good night’s sleep.

Dr. Kaylene Henderson spoke with Nine honey about what to do if your child just isn’t content with the night.

Every child is different and needs a different amount of sleep depending on their age, but these easy steps can make nights a little easier for parents.

Just like adults, children need enough time to relax before being put to bed.

One step to take is to ensure they have enough time to properly relax after a busy day.

The expert recommends one to two hours for children to transition to bedtime.

And it’s equally important for parents to take time to relax and be more present to help children feel calmer.

Dr. Henderson explains: “After all, our children are like barometers of domestic tension.

“If we want our children to relax, we need to make an effort to disconnect – from our phones, our work emails and the many other sources of distractions that compete for our attention.”

We’ve all been told to turn off our screens before going to bed because blue light stops our brains from producing melatonin, our body’s sleep hormone.

Therefore, the expert suggests turning it off 60 to 90 minutes before bed to ensure children get a good night’s sleep.

Music and meditation can also help take your child to the land of the nod, says expert.

She adds that slow-paced music, around 60 beats per minute, can help with breathing, heart rate, brain waves and muscle relaxation.

“There are also lovely guided meditations designed specifically to help children sleep at night.

“Headspace for Kids’ dedicated sleep section, customized for three age groups: five and under, six to eight, and nine to 12 years — and you can try it for free,” she adds.

Finally, Dr. Henderson recommends following a nighttime routine every night to help your child fall asleep easily.

When children know what to expect each night, they find it easier to relax and, of course, fall asleep.

One of the best ways to do this is by telling a bedtime story.

She adds, “Remember, the goal is to get our little ones to sleep, so bedtime stories tend to be the perfect tool, in the perfect place.”

A surefire way to facilitate a better night’s sleep is to practice good sleep hygiene.

Establish a sleep routine that works for you and stick to it.

This will help your body establish a consistent and natural sleep-wake cycle, which can do wonders for your overall sleep quality.

As such, try to avoid making up for lost sleep by sleeping in later.

Instead of sleeping in, spend the morning reading a book in bed or drinking coffee in the kitchen.

Make sure your bedroom, bedding and sleepwear are also fit for purpose.

The ideal sleeping environment is dark, quiet and cool – much like a cave.

If you find that unwanted light sources are keeping you awake, consider investing in an eye mask or blackout curtains.

Adding upholstery can be a great way to reduce noise, with surfaces having an absorbent quality, but if that doesn’t work, consider adopting a soft soundtrack to block it out.

In terms of temperature, try to keep your room at 18°C. You can further reduce the risk of waking up due to overheating by ensuring all of your bedding and pajamas are made from natural, breathable materials such as cotton and linen.

Keep in mind that everyone is different; What may work for most, may not work for you!

While knowing how much sleep you should get, how to overcome common barriers, and practicing good sleep hygiene can facilitate a great night’s sleep, if you continue to persistently struggle with sleep or fatigue, don’t hesitate to consult a doctor or healthcare professional. to get support. .

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