Good sleeping habits are essential for children’s mental and physical health, as well as their overall well-being. Studies have shown that children who get sufficient sleep have improved attention, behaviour, learning, memory, and better overall mental and physical health. Therefore, as parents and educators, it is our responsibility to ensure that our children are getting the right amount of sleep and developing healthy sleeping habits.
Here are some ways you can cultivate good sleeping habits in preschool children:
1. Establish Consistent Bedtimes
One of the most effective ways to cultivate good sleeping habits is to establish consistent bedtimes. Children’s sleep patterns are closely tied to their internal clocks, so it’s important to set a regular bedtime and stick to it. This will help regulate their sleep-wake cycle and ensure that they are getting enough rest.
Creating a routine will not only help your child sleep better, but also give them a sense of structure and predictability that can greatly benefit their early childhood education.
2. Create a bedtime routine
Another effective way to cultivate good sleeping habits is to create a bedtime routine. This could include activities such as brushing teeth, taking a bath, reading a story, and singing a lullaby. This will help children wind down and get ready for bed.
A bedtime routine can be a fun and engaging way to bond with your child while also preparing them for a good night’s sleep. Furthermore, creating a bedtime routine can also help create a sense of comfort and safety for your preschool child, which bolsters their mental and emotional development.
3. Use Light Snacks High in Tryptophan
Some foods are known to help induce sleepiness, and snacks high in tryptophan can be particularly effective. Tryptophan is an amino acid that helps produce serotonin, a neurotransmitter that promotes relaxation and sleep. Examples of tryptophan-rich foods include bananas, milk, cheese, and yoghurt, all of which you can include in your preschooler’s diet to help your child get a better night’s sleep.
4. Put Away Smart Devices One Hour Before Bedtime
The blue light emitted by electronic devices such as smartphones and tablets can interfere with children’s sleep patterns. Therefore, it’s important to put away these devices at least an hour before bedtime to help them wind down and prepare for sleep.
This will help prevent the stimulation and excitement caused by electronic devices from interfering with your child’s sleep patterns, which can negatively impact their attention, behaviour, learning, and memory.
5. Avoid Certain Foods Before Bedtime
While foods high in tryptophan can help encourage sleep, certain foods — such as those high in sugar and caffeine — can interfere with the sleep patterns of preschool children. It’s thus important for you to avoid giving these foods to them before bedtime. Examples of such foods include chocolate, soft drinks, and sugary cereals.
By getting your child to avoid these foods, you can help ensure that they get the right amount of sleep while also lessening the difficulty they may face whenever they try to fall asleep when they don’t yet feel tired.
Pair Good Sleeping Habits with Better Learning Habits
At MindChamps PreSchool, we understand the importance of good sleeping habits for a child’s early childhood education. But that’s not all. Our preschool curriculum is built around research-backed methodologies and pedagogies, creating a nurturing and safe learning space that is optimal for growing preschool children. We offer both nursery and kindergarten programmes for preschoolers, alongside childcare services of the utmost quality.
Find a MindChamps PreSchool near you today, and book a centre visit to check out our dedicated spaces.