When children listen to stories or read books, their brains experience reduced stress, allowing them to relax and enter a deep sleep. This practice also aids in their language development, imagination, and concentration. Shared reading time with parents fosters a sense of security, connection, and love for children.

Light plays a crucial role in regulating melatonin, a natural hormone produced by the pineal gland that controls circadian rhythms and induces drowsiness when it is dark. Families should turn off bright overhead lights and use soft, dim lighting to help activate the body's natural sleep signals in children.

Blue light emitted from phones, tablets, or TVs can inhibit melatonin production, the hormone that helps the body feel sleepy. This can keep a child's brain alert even when tired. Games, videos, or entertainment programs on screens often overstimulate the nervous system, making it harder for children to fall asleep.

For children accustomed to using electronic devices before bedtime, parents should establish a specific "screen-off" time. This should be replaced with relaxing activities such as drawing, reading books, doing puzzles, conversing, or listening to soft music.

The food and drinks children consume in the evening significantly impact their ability to sleep well. Parents should avoid giving children sugary snacks or sweet drinks close to bedtime, as energy from sugar can make it difficult for them to relax. Caffeine and chocolate can also hinder children from falling asleep or achieving deep sleep.

Children sleep better in a quiet, cool, and comfortable bedroom. Parents should select appropriate mattresses and pillows. Additionally, allowing children to cuddle a stuffed animal or use a familiar blanket can create a sense of security during sleep.

A room temperature that is too warm can make children restless, while one that is too cold can cause them to wake up early. Families should use blackout curtains if morning sunlight disturbs a child's sleep. White noise machines or gentle fans can also help reduce noise, aiding children in falling asleep more easily.

Establishing a consistent bedtime helps regulate a child's biological clock, making it easier for them to fall asleep and wake up at the same time each day. Parents should choose a bedtime that allows children to get the recommended amount of sleep for their age. Specifically, preschool children typically need about 10-13 hours of sleep per night, while school-aged children require 9-11 hours.

By Le Nguyen (According to Times of India)