Children who sleep little and do not have a good sleep routine are more irritable and have more difficulty concentrating, as they have more difficulty storing and processing the information received during the day. Besides a safe sleep, it is necessary to make sure that children get the right number of hours of sleep. Here are some useful tips on how to help children sleep.
Do not turn on the TV and do not use tablets, smartphones and PCs after dinner, and in general do not expose children to activating stimuli such as technological games for too long and after a certain hour. The blue light from electronic devices keeps our brain on alert, preventing the normal production of melatonin, the sleep hormone. Produced in the dark, melatonin accompanies our body to sleep, so it's a good habit to turn down the lights to make it easier to fall asleep. Don't let children play games involving movement or particularly exciting games after a certain hour.
By nature, all children have their own habits and do not like surprises. Their nervous system works better if meals, sleep and play take place in the same order and at about the same time. Children quickly learn simple but healthy rules, like always going to bed at the same time and in the same place. Predictability reassures them and allows their nervous system to develop correctly.
Ensuring an bedtime ritual, made even more reassuring by reading a fairy tale or singing a lullaby, will normally reduce the levels of the brain hormone responsible for stress, cortisol, and thus make it easy to fall asleep.