Sleep isn’t as easy as we’d like it to be, sometimes it can
take a bit of persuading, even for adults. You want to create an ideal
environment within your bedroom to make it a place that is perfect for a good
night’s sleep. The experts in the field of sleep, Childrens
Bed Shop have put together a list of things to consider when it
comes to bedtime.
Stay in the dark
You want to be able to
differentiate between night and day, when it gets dark you go to sleep. This is
a natural process, as when it becomes dark the body releases the hormone
melatonin, which is responsible for sleep. Light can prevent this hormone from
being released.
Blackout curtains are perfect for
creating that darkness that naturally aids sleep. While some children may be
afraid of the dark, don’t be tempted to leave on the overhead lights in their
bedroom. Instead why don’t you opt for a night light? Night lights are dim
keeping the room dark to make it clear that it’s night time.
Relax yourselves
Relaxation is key to sleep. Practise techniques that can put
you at ease when it comes to nodding off, such as reading a bedtime story. Or,
listen to some calm and relaxing music.
Children can also benefit from bedtime stories making them comfortable. Stay
away from sending your child to bed as a punishment. This is counterproductive
to your child seeing bed as a stress-free and relaxing environment.
Keep it cool
Research suggests that 18 degrees Celsius is the perfect temperature
for sleep and we don’t need a scientific study to tell us if we feel too hot,
it’s extremely difficult to get to sleep.
While it may be tempting to tuck in extra tight and pile duvets
to keep from catching a cold in the night, this is probably detrimental to
actually getting to sleep. Adjusting the temperature of the thermostat in your
house can help keep your room at the best temperature for a snooze.
Put away the clutter
Having a clear space can help you clear your mind and relax for the
evening. Research has shown that a clean, empty space
can promote a calming sensation in children at bedtime, as seeing their toys
triggers an excitatory sensory input within their brains and can be detrimental
to getting them relaxed.
When you are nodding off, if you can see something exciting,
you’ll get distracted.
If you make sure you tidy away of a night, you’re also taking
away the distraction you’re likely to feel.
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