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

19 Jun 2024

When’s the last time you felt fully rested after a night’s sleep? In a recent study, Singapore came in third for being the most sleep-deprived among the 43 cities surveyed. This is one ranking we don’t want to top.

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.

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

A Cosy Sleep Haven

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

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

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

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

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

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

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

Detective Work for Better Sleep

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

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

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.

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