A good bed time strategy is the best way to help your child have a restoring sleep every night. Several techniques can aid in the process. Remember, what works for one individual may not work for others, so you may need to practice a little trial and error to find the methods that work for your child. The main elements are relaxation, exercise or activity before bed, and eating right. These are not easily accomplished, but read on to find some shortcuts to a more restful night of sleep for your child. 

Tips for a Relaxing Bedroom 

A slightly cooler room, around sixty-five degrees Fahrenheit, with suitable ventilation is a good start because if it is too hot or cold, a person can't have good quality sleep.

Eliminate outside noises with the use of white noise, a fan, or recordings of soothing sounds such as a babbling brook or piano music. Most children respond well to white noise, but others may enjoy a soft lullaby better.

Your child needs a comfortable bed so they can turn and stretch comfortably. Try a different pillow or a combination of pillows for better support. Try a mattress foam topper for the bed if the mattress is not firm enough for your child.

Possible Bedtime Rituals

Keep a consistent ritual that signals to your child that it's bedtime. Things like drawing the curtains, giving your child a warm bath, putting on pajamas, and reading a book are all good ways to wind down. After your child is dressed, dim the lights and read a book in a soft voice. 

Eat Right and Maintain Exercise Regularly

Avoid feeding your child large meals at night and have an early dinner. 

Reduce your child's caffeine intake because it can cause sleeping problems up to 10 or 12 hours later. Try not to use caffeine products after lunch or reduce the intake entirely. 

Regular exercise of at least  20 to 30 minutes daily helps the sleeping process. Something as simple as playing outside during the day and even some gentle stretching before bed will help.

Now that you have some basic guidelines, you should be able to give your child a great night of sleep. Bedtime rituals, paying attention to what you eat or drink, and using relaxation techniques should enable you to get on the right track and feel better in the process. Be sure to try them out; you will be surprised! For more information on what you can do to better your child's sleep routine and overall health, contact a company like Entira Family Clinics.