Doing healthy habits before going to bed is necessary so that children have good quality and quantity of sleep. What healthy habits need to be built? Come, see the following explanation about a variety of healthy habits before bed that you can teach to children.
Activities carried out before going to sleep will have an impact on the child's sleep patterns. Good sleep patterns will help the growth and development of children. During growth, children need more sleep, which is around 10-11 hours.
Healthy habits before bed for your little one
So that your little one sleeps better and he can grow healthily, Mother can teach him the following habits:
1. Pay attention to the time and type of food before going to bed
A large meal too close to bedtime can make a child difficult to sleep and trigger disorders of the digestive tract, such as GERD. To prevent this, make it a habit to eat dinner no later than 3-4 hours before bedtime.
In addition, consider also the type of food provided. Children should not consume excessive drinks and caffeinated foods, such as tea, soda or chocolate. This is because caffeine can interfere with sleep patterns.
As a substitute for these drinks, Mother can give milk or fruit before going to bed, so that children are not hungry.
2. Brushing teeth and cleaning themselves
If the mouth and teeth are not diligently cleaned, bacteria can gather in the mouth and between the teeth, especially after eating all kinds of food all day. Therefore, make it a habit for your child to brush his teeth before going to sleep. This habit can also prevent cavities.
In addition to dental and oral hygiene, children also need to be taught to maintain a healthy body by bathing regularly. Mother can bathe Little One with warm water, because warm water will make it easier to get sleepy and fall asleep.
3. Change clothes and clean the bed
So that children are more comfortable and ready to sleep, Mother can change children's clothes with pajamas or sleepwear,
In addition, the environment of the room and bed also affects the child's sleeping habits. A clean room with the right room temperature can help children to sleep comfortably. Keep the room temperature in the range of 18-24oC so that children sleep more comfortably, and you should avoid bringing food, toys, or gadgets to bed.
4. Read the story
Mother can also read the story to the Little One before going to sleep. This habit is useful to help cognitive development and language abilities of children.
In addition, this interaction can also strengthen the relationship between parents and children. Mother can also make this moment as a time to share stories and feelings with children.
Even so, pay attention to the type of story given yes, Mother. Choose a story that is fun and inspiring, and as much as possible avoid stories that are frightening or problematic.
5. Dim the room lights and turn off the gadget
Blue light from electronic devices, such as televisions, computers, and smartphones, can disrupt the production of melatonin, a hormone that plays a role in sleep patterns and sleep. This can also make it difficult to get up in the morning. Therefore, keep the gadget out of the reach of your little one at least 1 hour before bedtime.
Also make it a habit to turn off your Little Room's lights, because a dark bedroom will also increase melatonin production. If the child is afraid of a room that is too dark, Mother may dim the light in the child's room.
There are a variety of healthy habits before bedtime that can have a positive impact on children's growth and development. Do these activities at the same time every day so that children are accustomed. In addition, Mother is recommended to do the same healthy habits as an example for Little.
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