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Rob
Welcome back. I’m Rob from Psych for Life. In this video, we’re going to talk about how you can get your kids a good night’s sleep. Sleep is essential for a child’s development and ensuring that get enough sleep is a priority for most parents. In this video, we’ll be adapting many of the tips we’ve already talked about to help your child sleep better at night.

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Rob
Tip one, set up a sleep routine for your children. Children thrive with routines and makes them feel comfortable and safe. Having a consistent bedtime routine will help them wind down and get sleepy. Making the bedtime process a lot easier for everyone. This routine should be about 20 minutes long and should include soothing activities like a warm bath, reading or talking quietly before bed.

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Rob
You’ll also want to give your child a heads up about their bedtime routine starting so they aren’t disappointed when their day is abruptly cut short. Tip to limit your child screen time. Electronic screens emit blue light, which suppresses the hormone melatonin which helps us sleep. This troubles adults, but children are even more susceptible to this blue light, and having screen time before bed makes it hard for them to sleep.

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Rob
Tip three Exercise. Children need at least one hour of exercise a day. Otherwise, they’ll have tons of energy at night and they’ll be bouncing off the walls and they won’t go to sleep. If you can try to plan this earlier in the afternoons, they have time to wind down. Tip for control napping. If your child’s five or older and still napping, try to control the length of the nap by keeping it shorter, such as 20 minutes and earlier in the afternoon so it doesn’t disrupt their nighttime slumber Tip five Avoid caffeine.

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Rob
Although many people consider caffeine to be an adult problem. Children are especially susceptible to it. Caffeine can be found in soft drinks, in teas, and even in energy drinks and chocolate. So try to avoid those 6 hours prior to bedtime. If your child is thirsty, try to substitute with water or something like milk. Tip six If your child is hungry before bedtime, opt for something simple and nutritious.

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Rob
Foods like milk, oatmeal and cherries contain melatonin and that can help your child fall asleep. Tip seven Keep the pets away from the bed Pets are amazing companions, but they move around a lot at night and that can interfere with good quality sleep Instead, try to incorporate saying goodbye to your pet as part of your bedtime routine, and that way they can stay in their own bed to address any fears during the daytime.

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Rob
This is a good chance to talk to your child about what they’re worried about and address any fears head on so it doesn’t prevent them from going to sleep. Children are smart, and they can use fears such as a monster in the closet or under the bed as a stalling tactic to keep them from going to sleep. Don’t dismiss their fear and said, Listen and address it head on.

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Rob
And if you need to incorporate a getting rid of the monsters routine before bedtime Tip nine Stay positive and relaxed. If you appear stressed or agitated during their bedtime routine, they’ll feel it and they’ll react the same way. Instead, keep your voice calm and reassuring during their bedtime. You’ll enjoy it better and so will they. Sleep is crucial for child development, and these tips will help your child get enough sleep while also preventing sleep for being a daily stressor for both you and your child.

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Rob
So here are key takeaways. One Set off a sleep routine with your child to limit their screen time. Three. Get an hour of exercise before bedtime. Four. Avoid napping for long periods of time. Five. Avoid caffeine. Six. Choose nutritious snacks. Before bed. Seven. Keep the pets in their own bed. Eight. Address any fears during the daytime. Tip nine.

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Rob
Stay positive. And relaxed. I hope this tips help. And remember if your child is able to fall asleep. So are you The next hit video contains a summary of all of our tips. See you there.