Almost every child suffers from it at some point. The periods when he sleeps less or when it is difficult to fall asleep. When a child sleeps poorly, it has a huge impact on the whole family. Everyone gets tired and it often doesn’t help to have fun. How do sleep problems arise in children? And how can you help your child sleep better? In this article we tell you all about it. Not only for your baby, but also you can sleep well again.
How much sleep does a child need?
It is very important that the child gets enough sleep. But what exactly does adequate sleep mean? The number of hours of sleep a child needs depends on his age. A 4-year-old needs 11 to 12 hours of sleep and a 12-year-old needs an average of 9 hours of sleep. Every baby is different, some babies can handle less sleep than others.
As a parent, you can tell from your child whether he or she is getting enough sleep. If the child gets enough sleep, he wakes up on his own in the morning and on weekends and holidays, he wakes up at the same time as usual. Provided, of course, that he did not go to bed later than usual.
difficulty sleeping This may be the reason
Sometimes there are periods when your child finds it difficult to sleep. It is often difficult to discover exactly why this is. If it’s warm and there’s still a lot of light outside, we understand why, but there are other factors that can make it hard for your baby to sleep.
- A monitor (TV, tablet, phone, laptop) disrupts the production of melatonin. Melatonin is a substance you need to sleep. Screen use also ensures that you stay alert. So it is wise to stop looking at the screen about one to two hours before the baby goes to sleep.
- Caffeine has a mild stimulant effect. It makes you alert, eliminates fatigue and improves mood. However, caffeine is not only found in coffee, but also in tea, cola, iced tea, chocolate, and energy drinks. So it is wise to leave out caffeinated products in the evening.
- Doing the homework right before you go to bed ensures that you have a full and energized head. Therefore, it is preferable to let your child do his homework during the day and relax in the evening before going to bed.
- Do at least an hour of exercise every day. Exercising outdoors in particular makes you tired. Just playing outside for an hour or going for a walk or cycling isn’t that bad. Note, however, that intense exercise will make your child less tired.
- Is your child upset? It may be helpful to discuss the day before bed each night. This makes it easier for your child to let go of everything that happened that day and fall asleep.
- Physical complaints can also have an effect. Consider, for example, an ear infection, eczema, allergies, asthma, or bowel problems.
- afraid; Perhaps your child is afraid of something and therefore afraid to sleep.
- excuses. Your child simply doesn’t feel like sleeping and is busy with all sorts of other things, except for sleep.
Tips to prevent sleep problems
There are a number of tips that can ensure that your child will sleep well again. I have already managed to read a number of tips directly or indirectly about the causes. For example, it is wise not to play a game on the phone or consume caffeinated products right before going to bed. There are more tips to give:
- Make sure the bedroom is completely tidy and a nice place to sleep. Make sure you have the right temperature (you can’t always do anything about it) and appropriate pajamas and bed linen. Also, make sure you have blackout curtains so that they are as dark as possible. If your child is afraid of the dark, use a nightlight that you can plug into the socket. Also try to create peace in the bedroom. A cluttered and full bedroom can cause a lot of “ghosts”.
- Regularity: Try to get your child to wake up and sleep at around the same time every day as much as possible. Also preferred on weekends and holidays.
- Before going to bed, discuss the day. Sleep Chat can help with that.
- pattern; If you do the same activities in a consistent order every day before bed, the body knows it’s almost time for bed. Your body will prepare for it.
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