Does your child have trouble falling asleep? Are you a sleep-deprived parent? Here's help.
These days more and more children spend evening after evening in front of the television or on the computer, with the result that their minds get stressed out and their bodies don't. So when it is time for them to sleep, their minds are buzzing around and they are not in the least bit tired. Naturally they don't fall asleep until late, late into the night.
Physical Activity
Make sure your children go out to play in the evening. If they don't have many friends in the neighbourhood who come out to play, enroll them in evening sport classes. This will tire them out, and they will be ready to crash at bedtime. Just make sure you don't allow them a little nap as soon as they return from their class. Similarly adults should take up some form of physical activity or exercise during the day.
Light Television Viewing
Do not let children spend too much time in front of the television before turning in for the night, because what they watch on television may influence their sleep. Let them stick to light, childhood programs and cartoon shows if they must watch television. Preferably, encourage them to read a book before going to sleep.
Bedtime Stories
You could make it a habit to read out to a bedtime story from a book to your child every night, when he is in bed. Bedtime stories often have the same effect as lullabies and lull the child to sleep, especially if you are reading it out to him.
If you are the parent of an infant, it is likely that you are not getting adequate sleep at night. It is sometimes a good idea to let your infant sleep in your bed so if she ever starts crying, you can simply pet her without having to get out of bed. But remember, if you make her sleep with you, it may not be easy getting her to sleep in her own bed, and then, in her own room. So here's how you can catch up with the zzzs.
Caffeine
Stay away from caffeinated drinks after dinner. A warm glass of milk with a small teaspoon of instant coffee may not prevent you from falling asleep as the caffeine content in this is not very high. But pump up the caffeine content, and you will be counting stars or sheep all night. On the other hand, a warm glass of milk or a warm bath at night is a great sleep inducer.
40 Winks
Try and catch a nap while commuting. If you drive to work, try and engage a driver for a few months or carpool with other colleagues. If you travel in the local train or by some other form of public transport, set an alarm in your phone so you wake up after a certain time. Don't force yourself to fall asleep. Just lie back in your seat and shut your eyes.
Earplugs
Purchase a pair of earplugs. They will come in handy when you are trying to catch up with your sleep during the day and don't want to be disturbed.
