This is how your children go to bed and fall asleep relaxed - Simply Healthy Sleep - The online-magazine for your perfect sleep experience

In the evening, for children it often is hard to let go from an interesting day and to fall asleep relaxed.

Here some hints that might support children in falling asleep:

• Your child should get enough movement and fresh air. But not only the body, the mind as well should be stimulated. Then, your child gets enough challenges and becomes tired.

• Avoid caffeine-containing beverages like ice-tea or cola, for example. They might lead to enhanced alertness and hence to sleep-disturbances.

• Between the go-to-bed-time and the last meal of the day there should be at least one hour. Before going to bed, your child should only have a light meal. When the stomach is full the body is busy with digestion and is not able to attune for sleep.

• Care for enough time to come to a rest. About one hour before sleeping time rampaging around should be limited. The same applies for TV and video games.

• Furthermore, technical appliances like TV and mobile phones have to be removed from the children’s room.

• Try to consistently stick to the agreed bed-time and to limit exceptions on the weekend.

• Regular rituals to fall asleep like listening to music, singing or reading aloud help to fall asleep easier.

• Talk with your child about the things the happened during the day. This supports your child in “closing” the happenings of the day and to come to a rest and conveys that you are there for any kinds of sorrows or fears. But, it is advisable to talk about very burdensome issues during daytime.

• The room of your child should be dark. The ideal room temperature is between 61° and 64° F. Furthermore, care for a proper sleeping underlay.

• For children who struggle to fall asleep there are specific relaxation methods.

• Should your child suffer under lasting sleeping problems it is advisable to consult a pediatrician.