Doing healthy habits before bed is necessary so that children have good quality and quantity of sleep. What kind of healthy habits need to be built? Come on, watchthe following explanation aboutbevariety of healthy habits before bed that you can teach in children.
Activities carried out before bed will have an impact on children's sleep patterns. Good sleep patterns will help the growth and development of children. During the growth period, children need longer sleep time, which is about 10-11 hours.
Healthy Habits SBefore Sleeping for the Little One
So that your little one's sleep time is more quality and he can grow healthily, you can teach him the following habits:
1. Pay attention to the time and type of food before bed
Large meals too close to bedtime can make it difficult for children to sleep and trigger digestive tract disorders, such as GERD. To prevent this, make it a habit to eat dinner at least 3-4 hours before bedtime.
In addition, also pay attention to the type of food provided. Children should not consume caffeinated drinks and foods, such as tea, soda, or chocolate, in excess. This is because caffeine can interfere with sleep patterns.
As a substitute for the drink, you can give milk or fruit before bed, so that the child is not hungry.
2. Brush your teeth and clean yourself
If you don't clean your mouth and teeth regularly, bacteria can gather in your mouth and between your teeth, especially after all day eating various types of food. Therefore, make it a habit for your little one to brush their teeth before going to bed. This habit can also prevent cavities.
In addition to dental and oral hygiene, children also need to be taught to maintain body hygiene by bathing regularly. Mother can bathe the Little One with warm water, because warm water will make it easier to sleep and fall asleep.
3. Changing clothes and cleaning the bed
So that the child is more comfortable and ready to sleep, the mother can change the child's clothes to pajamas or sleepwear,
In addition, the room and bed environment also affects children's sleep habits. A clean room with the right room temperature can help children sleep comfortably. Keep the room temperature in the 18-24oC range so that the child sleeps more comfortably, and you should avoid bringing food, toys, or other things with you gadgets to bed because it can actually make him stay up late playing.
4. Reading stories
Mothers can also read stories to their little ones before going to bed. This habit is useful for helping children's cognitive development and language skills.
In addition, this interaction can also strengthen the relationship between parents and children. Mothers can also make this moment a time to share stories and feelings with children.
Even so, pay attention to the type of story that is given, Mother. Choose stories that are fun and inspiring, and as much as possible avoid scary or troublesome stories.
5. Dim the room lights and turn them off gadgets
Blue light from electronic devices, such as televisions, computers, and smartphone, can interfere with the production of melatonin, a hormone that plays a role in sleep patterns and timing. It can also make it difficult to get up in the morning. Therefore, keep away gadgets out of reach of your little one at least 1 hour before bedtime.
Also make it a habit to turn off the lights in your little one's room, because a dark bedroom will also increase melatonin production. If your child is afraid of the dark, you can dim the light in the child's room.
There are various healthy habits before bed that can have a positive impact on a child's growth and development. Do these activities at the same time every day so that the child gets used to it. In addition, Mother is encouraged to do the same healthy habits as an example for the Little One.
