Sleep routines for the youngest members of the household
In Morfeo , we know that rest is essential for good physical and mental performance. We care about children's well-being and sleep quality, so we want to share some sleep routines for the little ones in the house. Take note!
Table of Contents
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How and when should you establish a sleep routine?
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1. Relaxing bath
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2. Infant massage
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3. Comfortable clothing
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4. Say good night
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5. Transition to bed
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6. Relaxation
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7. Turn off the light
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1. Exposure to electronic devices
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2. Bed as punishment
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3. No sugar before bedtime
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4. Everyone in their own bed
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5. Don't put him to bed right after dinner.
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Sleep routines for little ones
How and when should you establish a sleep routine?
✅ Sleep routine
1. Relaxing bath
Although it is not necessary to bathe them every day, especially when they are babies who hardly sweat, bathing is a very relaxing routine for them. Bath time, in addition to being a time to share with your child, is an activity that relaxes them a lot and helps them rest.
2. Infant massage
It is not essential to learn how to give infant massages, but it is an activity that helps relax the whole body. Massage treats all the muscles in the baby's body, helping them to relax. In addition, this massage can be performed for several years.
3. Comfortable clothing
It is very important for children to be comfortable when going to bed. Choosing cotton clothing made from soft, breathable, and comfortable fabrics will help your child feel comfortable and get a good night's sleep.
4. Say good night
Saying goodnight to your baby is a way to establish bedtime. Young children can turn it into a whole ritual before going to sleep, kissing everyone before going to bed.
5. Transition to bed
This is the time for a diaper change or bedtime. In both cases, it is important to include this step in the routine, along with washing the face, hands, or teeth. This way, as each step is completed, the child knows what comes next and gets ready for bed.
6. Relaxation
Telling a story, singing a song, projecting images onto the ceiling, or playing relaxing background music are all things that can help little ones fall asleep. They promote calmness and help children relax until they drift off to sleep.
7. Turn off the light
Once you've said goodnight and gotten into bed, it's time to turn off the lights. When night falls, the brain produces melatonin, the hormone that induces sleep. In order to produce this hormone and maintain the light-dark cycle (associating light with being awake and darkness with sleeping), the room must be dark.
❌ Things you should not do
1. Exposure to electronic devices
Playing video games, watching the tablet, cell phone, or any technological device is a source of stimulation that activates the child instead of relaxing them. To ensure a proper sleep routine, avoid exposing the child to these stimuli before going to sleep.
2. Bed as punishment
Going to bed is just another part of the daily routine and should never be used as a punishment, as stipulated by theSpanish Pediatric Association. It is good for children to play in their beds during the day and associate them with other types of activities, so that they do not think that they are constantly being sent to sleep. However, sending a child to bed as a punishment can be counterproductive, as it will cause rejection.
3. No sugar before bedtime
Diet has a significant impact on the quality of sleep in both children and adults. In the case of children, certain foods can cause excitement, making it difficult for them to fall asleep. Beverages or foods containing caffeine (cola-type soft drinks) or sugar (pastries, chocolate, candy, etc.) should be avoided before bedtime.
4. Everyone in their own bed
Children should sleep in their own beds; it is good for them to get used to having their own space to rest. This will also help them learn to fall asleep on their own. It is not a bad thing for parents to be present in the bedroom at bedtime, but they should avoid staying with their child until they fall asleep. If children get used to sleeping with someone next to them, it will be more difficult for them to fall asleep on their own.
5. Don't put him to bed right after dinner.
If we send our children to bed immediately after dinner, we can greatly prolong the time it takes them to fall asleep. Since the body feels heavier due to digestion, this prevents them from falling asleep easily and they may even talk in their sleep.
There is no miracle cure or foolproof advice. Sometimes fear, nightmares, illness, discomfort, restlessness, and many other factors can make it harder for children to sleep. Even so, following a good sleep routine will help them learn to relax and cope better with these kinds of circumstances. It is also essential for children to sleep ona good mattress to ensure the best night's sleep.
If you are thinking about changing your children's mattress, contact us through ourwebsite and we will advise you on everything you need.
