10 tips to get a good night’s rest for the whole family

It’s no secret that sleep is important for our well-being, not to mention for our children. But what are some practical tips for a well-rested night? We gathered these pointers from medical experts, Dr Ting Chun Yi and Dr Tan Yi Hua from KK Women’s and Children’s Hospital.

 

A Cosy Sleep Haven

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Add a touch of bedtime charm – create a comfy, soothing sleep area for your child. Removing clocks from the bedroom can help reduce anxiety.

Routines for Resting

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Create a comforting bedtime routine. Some predictability is good for children and adults. Set a time where both children and parents begin winding down. A set bedtime and a consistent routine like showering, changing clothes, and reading together signal to the body that it’s time to sleep. ​

Sleep on Your Time

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There’s no one best sleep routine. Feel free to tailor sleep routines to match your child’s needs, your family’s pace and lifestyle.​

Dim for Dreams, Lead by Zzzample

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Screens emit blue light, which interferes with our sleep hormones. Limit screen time and other overstimulating activities that can interfere with sleep.​ Role model sleep hygiene by putting your mobile device away, and swap gadgets for bedtime stories and heart-to-heart talks instead.

Make Deposits in Emotional Banks

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Connecting with your child at bedtime goes a long way in building trust and feelings of security. Children need to feel safe, not just for good sleep, but for overall well-being.​

Connect Through Silence

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Sometimes just lying together in silence works too. Shared quiet moments help deepen bonds in a restful way without too much effort.  

Balancing Sleep Hours

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Master the art of adjusting sleep schedules, hitting the right balance for naps and weekends.

Detective Work for Better Sleep

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Does your child struggle to sleep throughout the night? It’s time to investigate – inconsistent schedules, environmental factors and emotional dysregulation could all affect sleep quality. Underlying medical conditions or stressors such as pain or eczema may be culprits too. ​

Fun in the Sun, and Cut the Caffeine

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The way to good sleep doesn’t just start at night. Encourage physical activity and sunlight exposure during the day, and avoid caffeine before bedtime.​

Press On and Be Flexible Within Routine

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Improvements may take time. Be patient and persevere in being consistent when implementing new strategies. Continue to be flexible within the bedtime routine to accommodate your child’s needs while still sticking to the overall structure. 

Watch the full interview with them here: https://youtu.be/SiDTd18GYPI?si=zuo09olVhFWgF8wU

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