How to ensure healthy sleep for a child of any age?

How to ensure healthy sleep for a child of any age?

Healthy sleep for a child isn't necessarily about how long they sleep—it's the quality of sleep that matters most . Sleep has a huge impact on a child's proper development, well-being, and even physical fitness, concentration, and memory.

What can you do as a parent to ensure the best possible quality of sleep for your child?

Create the right conditions for falling asleep

Healthy sleep for your child , regardless of age, is not possible if you do not provide the right conditions for it.

First, remember to air your room regularly. It's recommended to lower the room temperature just before bed. This can be achieved, among other things, by airing it out. A lower temperature, ideally around 18-21 degrees Celsius, promotes easier sleep.

If your child is still young, you can also play relaxing music before bed. This will help them fall asleep faster and may also lead to deeper, more restful sleep.

Remember to choose comfortable clothes

The quality of a child's sleep can also be affected by the clothing they sleep in. It's best if it's not too tight, as it may make your child feel uncomfortable. Children's pajamas should be made of soft, pleasant-to-touch fabric.

Endo.pl offers pajamas for both boys and girls of all ages. Before purchasing, pay attention to the length of the sleeves and legs. Fancy prints featuring favorite children's motifs will also certainly catch your eye – contrary to appearances, these are important details, because a child should sleep in pajamas they like and feel comfortable in.

Sleep hygiene and healthy sleep for your child - Make sure to put your phone away before bed

The quality of sleep and ease of falling asleep are also affected by the light emitted by various screens – TVs, laptops, and smartphones. Using these devices before bed is not recommended. The blue light they emit puts the brain into a state of constant activity and disrupts melatonin secretion. Therefore, if your child is old enough to use electronics, try to develop a nightly habit of putting down their phone and disconnecting from all screens at least half an hour before bed.

Encourage your child to exercise more during the day

A child's healthy sleep can also be influenced by... physical activity during the day . The more exercise, the greater the chance that your child will have no trouble falling asleep and will also sleep much deeper. Remember that exercise is directly related to oxygenation of the body and also affects muscle relaxation. Scientific studies have shown that regular activity results in better sleep quality and quantity.

Remember that sleep needs change with age.

Finally, healthy sleep for your child also means getting the right amount of sleep, optimal for your child. It's important to remember that daily sleep requirements vary depending on age. For example, children aged 6-12 may need up to 12 hours of sleep per day, while adolescents aged 13-18 may need between 8 and 10 hours. Find out what the typical sleep requirements are for children your toddler's age, and then observe whether this matches your child's sleep duration. If significant differences exist and your child complains of lack of sleep or constant fatigue, consider the possible causes.

If you have already tried all the above tips and they still don't work, you may need to consult a doctor – it's best to eliminate sleep problems as soon as possible, regardless of your age.