Reading aloud with your child is a wonderful way to expand their vocabulary, spark their imagination, and strengthen your bond. Just 10 minutes of reading before bed can significantly benefit their brain development.

Encouraging your child to list 1 or 2 things they are grateful for each night fosters positivity, reduces stress, and supports brain resilience.

A consistent bedtime routine helps regulate a child's energy levels, improves focus, and enhances memory. The brain thrives on routine. Disrupting this natural sleep pattern can lead to sleep disorders. Avoid giving children sugary treats before bed, as these can make them more energetic. A light dinner contributes to better sleep.

Reading before bed is beneficial for a child's brain. Photo: AI

Reading before bed is beneficial for a child's brain. Photo: AI

A warm bath, soft music, or gentle stretches signal to the brain that it's time to rest. This transition improves sleep quality, which in turn boosts memory and learning abilities.

The blue light emitted from phones, tablets, and TVs can suppress melatonin production and keep a child's brain awake, even if they seem tired. The content consumed on these devices – games, shows, videos – is often more stimulating than relaxing, negatively impacting the brain. If screen time is part of the evening routine, establish a "power down" time at least 45 minutes before bed. Encourage alternative activities like drawing, puzzles, or reading instead.

Bright lights and loud noises stimulate the brain and slow the production of melatonin, the sleep-inducing hormone. About 30 to 60 minutes before bedtime, dim the lights, turn off the TV, reduce ambient noise, and speak in slow, gentle tones. Creating a relaxing environment promotes restful sleep.

Bedtime should be a time for children to unwind and share their feelings. Scolding them about homework or listing their forgotten tasks creates stress and affects their sleep. Instead, ask gentle questions like, "What made you laugh today?" or "What was your favorite moment of the day?" These questions offer emotional reassurance and demonstrate your love.

Le Nguyen (Times of India)