Your child is exhausted in the afternoon, but then buzzing with excitement way after their bedtime. On some mornings they’re nearly half-asleep, but on other mornings they’re lively and energetic as they waffle down their breakfast. Even though your little one regularly goes to bed on time, you begin to wonder how much sleep they are actually getting!

First of all, don’t worry! Nearly all children go through phases of erratic sleeping at some point, so you’re not alone in this.

That being said, in a period of such rapid physical and psychological development, it is very important to ensure that your child is getting enough sleep. The reason that your little one is struggling to get a good night’s sleep could be to do with their sleep hygiene. But what is sleep hygiene and why is it so important?

What is sleep hygiene and why is it important?

Your child’s sleep hygiene includes their routine in the lead-up to bedtime as well as certain habits that can affect their sleep even many hours before the night. Their evening meal, their sleeping environment, and their teeth-brushing routine, for example, all form part of their sleep hygiene.

Good sleep hygiene is important because it directly affects the quality and amount of sleep that your child is getting. Many parents often underestimate just how big a factor their child’s bedtime routine is in determining their overall sleep quality.

So, your child’s unpredictable sleep quality may be an indication that their sleep hygiene needs improving. Now let’s take a look at how you can encourage healthy sleep hygiene for your child.

How can I encourage good sleep hygiene for my child?

Limiting electronic devices:

Giving your child an electronic device before bedtime may seem like the perfect way to wind them down before sleep. However, staring at a screen in the hours before bedtime can in fact make it very difficult for your little one to settle down. The light from the television or the iPad, as well as the content itself, stimulates their mind and cultivates restlessness rather than rest!

Try to keep electronic devices outside their bedroom, and ensure that your child is not using a screen less than 2-3 hours before bedtime. Consider replacing technological devices with relaxing music or a bedtime story, which are healthier options for a bedtime routine.

Diet:

If your little one’s intake of food and drink is not quite right, it can be a hindrance to their sleep quality. Drinks with caffeine or high quantities of sugar should be limited throughout the day, or avoided altogether. A warm cup of milk, on the other hand, may soothe and relax your child before bedtime, putting them in the right state of mind for a good night’s sleep.

Regarding food, you can improve their sleep hygiene by making sure that they don’t eat a large meal close to bedtime. If they are hungry before bed, then try to encourage them to eat a light non-sugary snack. Overly salty foods should also be avoided before bedtime, since these can make your child wake in the night due to thirst, in turn leading to a bathroom visit.

Setting a routine:

Encourage good sleep hygiene by coming up with a set bedtime routine for your child. After a few nights of the same nighttime pattern, your child will become accustomed to their routine and will find it increasingly easier to settle down. The routine should start at the same time each night, involving a certain sequence of activities such as having a bath, brushing their teeth, reading a story, and going to the toilet.

Creating the right environment:

Even if all of the above are not issues for your child, their sleep quality may be affected by their sleeping environment. Their bedroom should be free of distracting toys and devices, so that they associate their room with sleep rather than play.

Also, try experimenting with different lighting and temperatures to ensure that your little one’s sleeping environment is just right for them. For example, if you notice that their bedroom gets very bright in the early hours of the morning, consider covering over any windows that are letting light in.

How can I encourage a healthy bedtime routine for my child?

Read how to set your child up for a great night's sleep before taking Unii's Toddler Health Journey.