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A relaxing bedtime routine is an important way to help your child get a good nights sleep.Keeping lights dim encourages your childs body to produce the sleep hormone, melatonin.
Once theyre in bed, encourage your child to read quietly or listen to some relaxing music, or read a story together. You could also suggest your child tries this relaxing breathing exercise before bed. A 5-year-old needs about 11 hours a night, for example, while a 9-year-old needs roughly 10 hours. Older children may also stay up late or even wake in the middle of the night to use social media. Try to keep your childs bedroom a screen-free zone, and get them to charge their phones in another room. Encourage your child to stop using screens an hour before bedtime. ![]() If theres noise outside, consider investing in double glazing or, for a cheaper option, offer your child earplugs. They may refer you to a child psychologist or another expert.
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