By Siyona Varghese

As parents, we all know how important sleep is for our little ones. However, establishing healthy sleep habits for our toddlers can be a daunting task. Between night waking, bed wetting and restless sleep, it can feel like an uphill battle. But with a few simple tips and tricks, you can help your child establish healthy sleep habits that will benefit her for a lifetime.

Avoid Exhaustion: When a child becomes overly tired, their ability to fall asleep and stay asleep may be compromised, leading to restless nights and daytime exhaustion. Daytime naps can help break this cycle by providing an opportunity for the child to rest and recharge during the day, preventing them from becoming overly fatigued. A well-timed and appropriately-lengthened nap can help a child to consolidate their daytime and nighttime sleep, leading to improved overall sleep quality. However, it’s important to strike a balance and avoid naps that are too long or too close to bedtime, as this may disrupt the child’s ability to fall asleep at night.

Set a Consistent Bedtime Routine: One of the most important things you can do to establish healthy sleep habits is to create a consistent bedtime routine. This should include a wind-down period before bed, such as reading a book or taking a warm bath, followed by putting your child to bed at the same time every night. This routine will help your child’s body recognize that it’s time for sleep and promote a more restful night’s sleep. Try to put her to bed no later than 8 pm. Some kids are ready to sleep even by 7 pm.

Create a Calm Sleep Environment: Another important factor in establishing healthy sleep habits is creating a calm sleep environment. This means keeping your child’s bedroom dark, cool and quiet. Make sure your child’s bed is comfortable and supportive and that her pajamas are appropriate for the temperature of the room. You can try soothing music or a few songs for a short duration like 30 minutes to drown out any external noises.

Limit Screen Time Before Bed: One of the biggest obstacles to healthy sleep habits for children (and adults!) is excessive screen time before bed. The blue light emitted by electronic devices can interfere with the body’s production of melatonin, a hormone that helps regulate sleep. To promote healthy sleep habits, avoid screen time before bedtime. Instead, encourage quiet activities like reading, drawing or playing a game with your child.

Encourage Physical Activity During the Day: Another way to promote healthy sleep habits for your toddler is to encourage physical activity during the day. Regular exercise has been shown to improve sleep quality and duration in both children and adults. You may want to take your child to the park or playground, sign her up for a dance or sports class or simply encourage active playtime at home.

Encourage peeing before going to sleep: Toddlers are still developing their bladder control skills and emptying their bladders before sleep can help prevent nighttime accidents and disruptions to their sleep. It’s important to create a positive and relaxed environment for toilet time before bed, using gentle reminders and encouragement to encourage the toddler to use the toilet. Establishing a consistent schedule for bathroom breaks before bedtime, such as 30 minutes to an hour before sleep, can also help ensure that the toddler has ample opportunity to empty their bladder.

Address Sleep Disruptions Promptly: Finally, if your child is experiencing sleep disruptions like night waking or bed wetting, it’s important to address these issues promptly. While some sleep disruptions are normal at this age, too many can also be a sign of an underlying issue like sleep apnea or a urinary tract infection. Talk to your child’s pediatrician if you’re concerned about your child’s sleep disruptions and work together to find a solution that works for your family

Bottom-line:

Establishing healthy sleep habits for your 3-year-old may seem like a daunting task, but it’s an important one. By setting a consistent bedtime routine, creating a calm sleep environment, limiting screen time before bed, encouraging physical activity during the day and addressing sleep disruptions promptly, you can help your child establish healthy sleep habits that will benefit her for a lifetime. Remember, healthy sleep habits aren’t just important for your child’s physical health, but for her emotional well-being and cognitive development as well.

References:

• https://raisingchildren.net.au/preschoolers/sleep/understanding-sleep/preschooler-sleep
• https://caringforkids.cps.ca/handouts/pregnancy-and-babies/healthy_sleep_for_your_baby_and_child
• https://www.nationwidechildrens.org/family-resources-education/health-wellness-and-safety-resources/helping-hands/healthy-sleep-habits-for-infants-and-toddlers