A child sleeping with their toy/teddy

Sleep Hygiene for Kids: Creating a Healthy Sleep Environment and Routine

Are you tired of your kids turning into night owls and morning grumps? Well, you're not alone! As a parent, getting your kids to sleep can feel like trying to herd cats - impossible. But fear not, my sleep-deprived friends! In this blog, we're going to talk about sleep hygiene for kids and how to create a healthy sleep environment and routine. So, put on your PJs, grab a warm glass of milk (or wine, no judgement here), and let's tuck into some sleepy time tips.


What is Sleep Hygiene?

Sleep hygiene is the ultimate sleep hack for your little ones! It's all about creating a dreamy sleep environment and establishing healthy habits that help them catch those elusive Zzzs.

Think of it like a bedtime boot camp - but instead of push-ups and sit-ups, your kids will learn how to wind down, relax, and drift off to dreamland. With sleep hygiene, you'll be saying goodbye to bedtime battles and hello to sweet dreams and well-rested kiddos.

So, if you're ready to make your kids' sleep routine, it's time to get on board the sleep hygiene train! All aboard for a good night's sleep!

 A child lying down and reading a book

Why Sleep Hygiene is Important for your Little Ones?

Listen up, parents! The importance of sleep hygiene can't be overstated. It's like the foundation of a good night's sleep - without it, everything else crumbles (just like your energy levels when you're running on fumes).

Good sleep hygiene sets your child up for success - it helps them fall asleep faster, sleep more soundly, and wake up feeling refreshed and ready to take on the day. And we all know that a well-rested child is a happy child (and a happy parent!).

But sleep hygiene isn't just about getting enough sleep - it's about getting good quality sleep. It's about creating a sleep environment and routine that promotes relaxation and calm and minimises distractions and disruptions.

So, if you want your child to be a well-rested, happy camper, make sure sleep hygiene is a top priority in your household. Trust us, it's worth the effort.


Promoting Healthy Sleep in Children

Tip 1: Create a Sleep-Conducive Environment

Creating a comfortable sleep environment is key to promoting good sleep hygiene. Make sure the bedroom is silent, cool, and dark for your youngster. Invest in a comfortable mattress and pillows, and consider using blackout curtains or a white noise machine to block out any external distractions. And don't forget about the bedding! Soft, cosy sheets and blankets can make a big difference in helping your child feel relaxed and comfortable.


Tip 2: Maintain a Routine Sleep Schedule

Establishing a regular sleep schedule is essential for helping your child's body adjust to a consistent sleep routine. Even on weekends, try to maintain a regular bedtime and wake-up time. This will help regulate their body clock and promote better sleep quality. And try to avoid naps or other activities that may interfere with their regular sleep schedule.


Tip 3: Limit Screen Time Before Bed

Exposure to screens before bedtime can disrupt sleep patterns and make it harder for your child to fall asleep. Encourage your child to wind down before bed with quiet, screen-free activities like reading, colouring, or listening to calming music. And establish a "no screens in the bedroom" rule to help promote a relaxing, sleep-conducive environment.


Tip 4: Create a Relaxing Bedtime Routine

A relaxing bedtime routine can help signal to your child's body that it's time to wind down and get ready for sleep. Consider incorporating activities like a warm bath, reading bedtime stories, or practising deep breathing exercises to promote relaxation and calm. And be consistent - following the same routine every night can help reinforce healthy sleep habits.


Tip 5: Encourage Physical Activity

Regular physical activity can promote better sleep quality, so make sure your child is getting enough exercise during the day. Encourage activities like playing outside, taking a walk or bike ride, or playing a game of tag with friends. Just be sure they're not engaging in vigorous activity too close to bedtime, as this can have the opposite effect and make it harder for them to fall asleep.

 A kid doing exercise on the blue mat

Tip 6: Consider Ayurvedic Supplements

In addition to creating a sleep-conducive environment and sticking to a regular sleep schedule, Ayurvedic supplements can help support healthy sleep habits in children. Ayurvedic ingredients, such as Chamomile, Ashwagandha, Shankhpushpi, and Curcumin, have been traditionally used to promote relaxation and improve sleep quality.


As parents, we want to ensure our children have healthy sleep habits and feel calm and relaxed. However, with increasing screen time and daily stressors, it can be challenging to help our children unwind and get a good night's sleep. But fear not! With Preserva Wellness' get all the benefits of these Ayurvedic herbs and give your kids the gift of sleep hygiene.

Preserva Wellness' Blue Pea Flower Tea is an excellent source of abundant antioxidants and natural stress buster. Its anti-inflammatory properties help alleviate stress and anxiety, promoting mental relaxation.

Daily Calm Tea is an ideal natural relaxant to relieve stress and anxiety and promote good sleep. Its combination of unique Ayurvedic herbs can help soothe the mind and promote relaxation.

For those nights when your child needs an extra push towards rest, Stresaway Tablets are the perfect solution. These plant-based tablets naturally promote mental relaxation and calmness during stressful situations and combat insomnia. It can be had by anyone over the age of 5! Just be aware of any allergies your child might have.

Incorporating these Ayurvedic supplements into your child's routine can help them establish healthy sleep habits and promote relaxation. The natural ingredients of these supplements work together to help your child wind down after a long day, cut their screen time, and elevate mental relaxation. With these Ayurvedic supplements, you can help your child get the rest they need to wake up feeling refreshed and ready to tackle the day ahead. Give your kids the gift of sleep hygiene with Preserva Wellness today!

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