Your Preschooler's Sleep: Shall We Talk About This?

Is your preschooler not sleeping well at night? Does he sometimes not fall asleep at all? Or does he wake up all the time? It is normal for a young child to have one or two of these problems. Many parents worry about this. So, don't worry. Today, let's talk about your little one's sleep and what you can do to help them get a good, restful night's sleep.

How much sleep does a preschooler need?

Simply put, your preschooler needs between 10 and 13 hours of sleep a day. This includes naps during the day. The most important thing is to keep your child's bedtime, wake-up time, and nap time as consistent as possible.

Imagine, if you put your child to bed at the same time every day, his body clock will get used to it. Then, when the appointed time comes, the child will simply start falling asleep. This will help him fall asleep more easily and sleep soundly.

Now, look, some children at this age take a little less nap time during the day. That's normal. Even for such a child, it's very important to give them a little quiet time during the day, that is, a little rest time (quiet time) . During this time, you can read a book, draw a picture, or let them play quietly.

Do preschoolers still need a nap?

This is a question that many parents ask. In fact, most children this age get all the sleep they need during the night. Some gradually stop taking naps during the day. But if your child still needs a nap, it's a good idea to set a schedule for that too. They will usually nap for about an hour.

What are the signs that your child needs a nap?

• If you don't sleep well at night, or if it takes you a long time to fall asleep at night.
• I often rub my eyes during the day, and I look tired.
• A very restless nature, getting angry over small things, and constantly crying.
• If you can't stay in one place and fidget (think about it, sometimes children become very hyperactive even when they're tired!).

Even a very active child needs some time to slow down and relax during the day. Even if your child doesn't nap during the day, as mentioned earlier, give them some quiet time to do something, like reading a book or drawing. This will also help them prepare for sleep at night.

How can I help my little one sleep well?

To help your child sleep well, it's important to create a comfortable, safe environment for them. It's also important to have a good bedtime routine.

1. Establish a Bedtime Routine

A bedtime routine that is done at a set time and brings peace of mind (that's called a bedtime routine)One) and having a quiet, comfortable room will go a long way in helping your child get a good night's sleep.

This routine is like a signal to the child, "Come on, it's almost time for bed."

You can add things like this to this routine:

• Washing or bathing (preferably with warm water).
• Changing into clothes to wear to sleep.
• Brushing teeth.
• Reading a book together with your child (choose a calm story).
• Singing a little song.

Do these things in the same order and at the same time every day. Then the child will get used to it.

2. Stay away from screens!

Here's the most important thing: You should definitely turn off all screens (i.e. TV, computer, tablet, phone, video games ) at least an hour before bed. It's best to remove them from the bedroom completely.

Do you know why? The blue light from these screens reduces the production of Melatonin , a hormone that helps us sleep . This Melatonin is what helps us fall asleep. So if you look at the screen close to bedtime, it will delay your sleep and the quality of your sleep will also decrease.

3. Adjust the bedroom environment

• Quietness: Keep the bedroom as quiet and relaxing as possible. Reduce unnecessary noise.
• Comfort: Keep bedding clean. Keep the room temperature comfortable for the baby (not too hot, not too cold).
• A cuddly toy: Give your child a favorite toy that they can cuddle and sleep with, or a small blanket of their own. This will help them feel secure.
• Nightlight: If your child is afraid of the dark, do not make the room completely dark, but leave a small nightlight with a low light that is not too bright for the eyes.

4. Get used to sleeping alone.

Here's another small mistake that many parents make, but it's very important: Don't stay in bed with your child until he falls asleep. Or don't let him sleep in your bed or on the sofa, instead of in his bed.

Although it may be difficult at first, teaching your child to fall asleep alone in their own bed is very beneficial in the long run. This way, even if they wake up in the middle of the night, they will learn to fall asleep again on their own. You put your child down, say good night, and leave the room.

5. Good daytime activities

Give your child plenty of time to play, run around, and get their body moving during the day. Playing outdoors, running, and jumping can help your child feel more tired. This will help them get a good, deep sleep at night. However, avoid stimulating or strenuous activities close to bedtime. Calm activities are best at that time.

What should I do if my child has sleep problems?

It's very common for children this age to not want to sleep at night, to cry when they don't want to go to bed, and to wake up in the middle of the night. So don't worry. Sometimes preschoolers can have bad dreams , which are called nightmares . Other children may wake up screaming at night, but they don't remember it in the morning (this can happen with night terrors, but it's a little different from nightmares). Some days they may not be able to sleep at all.

So, here are some things you can do in times like this:

• As mentioned earlier, having a nightlight in the room, a favorite toy, and a blanket to sleep on will help give the child a sense of security.
• If your child wakes up at night and calls you, don't immediately run over and answer. Wait a few minutes and see if he or she can fall back asleep on his or her own without your help.
• If the child is very scared, upset, and crying, definitely go into the room. Go and comfort him/her with love. Say, "Don't be afraid, son/daughter, mom/dad is here."
• After soothing the child and putting him back to bed, say lovingly, "It's time for bed, you can sleep well." Minimize the time you spend in the room. Come out in a few minutes.
• If your baby cries again when you leave the room, don't panic, and wait a few minutes before going back in. He or she will probably go back to sleep.
• If your child gets out of bed and comes to you, do not get upset or angry, but lovingly take him back to bed and put him down. Calmly say, "It's bedtime, you need to stay in bed." Do this several times, but be patient.

The most important thing is patience and consistency. These things don't happen overnight. It may take a few weeks. But if you do these things with patience, love, and the same way every day, after a while you will notice the difference.

When should you seek medical advice?

If, despite doing all of this, your child's sleep problems continue, or if you feel very worried or scared about this, or if you feel that your child's sleep problems are affecting their daily activities, their happiness, or their learning, be sure to talk to your family doctor (Family Doctor or Pediatrician) about this.They can give you the best advice for your child and refer you for further treatment if necessary. So never hesitate to see a doctor.

Finally, a few things to remember

Providing your preschooler with a good, restful night's sleep is essential for their physical and mental development. So let's review these points:

• A regular sleep schedule: Put your child to bed and wake up at the same time every day.
• A calm bedtime routine: like taking a bath, brushing your teeth , reading a book.
• Reduce screen time: Stay away from screens at least an hour before bed.
• A comfortable bedroom: a quiet, dark (but with a nightlight if necessary), and a comfortable temperature.
• Learning to sleep alone: ​​Help your child fall asleep on their own.
• Daytime activities: Make sure they play well and get exercise.
• Patience and consistency: It may take time to see results, so be patient.
• Medical advice: If you have a problem or are concerned, be sure to seek medical advice.

If you follow these tips, you will definitely be able to help your little one get a good night's sleep too !