5 Good habits that must be instilled in children before going to bed

Ideally, children need to sleep as long10-14 hours in a day. However, a good sleep cannot only be judged by the amount of time. Parents must also ensure that their children sleep quality to support their growth and development. How to? Of course, by helping your child have good sleep habits. There is nothing wrong, really, to start implementing a variety of positive activities that can be done before the child goes to sleep.

Children who are sleep deprived are at risk of diabetes and heart disease

Just like nutrition, sleep also includes the needs of children that should not be underestimated because it can affect their growth and development. Many studies have shown that children who are sleep deprived are more likely to be at risk of obesity, diabetes, heart disease, sleep apnea, and mental health disorders such as depression and ADHD in the future.

Of course you don't want your baby to be faced with these bad things, right? So, from now on, try starting to instill some good habits that your little one can do at bedtime.

Before your child sleeps, teach these 5 good habits every day

Adopting a healthy sleep pattern is more than just getting your child to get enough sleep for 10 hours each night. In order for him to sleep well and avoid the risk of chronic disease, he must also get used to…

1. Stop using gadgets and electronic equipment

Establish a rule to stop watching TV and playing gadgets, such as laptops, computers, cellphones, or tablets at least 1-2 hours before the child goes to bed. Better yet, apply these rules to other family members too so that children can take an example.

When children spend hours playing gadgets or watching TV before bed, the blue light emitted from the device's screen will mimic the natural light properties of the sun. As a result, the body's biological clock perceives this light as a signal that it is still morning and cancels out the production of the sleepy hormone melatonin.

In short, long hours of playing gadgets before going to bed actually make children more literate, so it takes more time for them to start falling asleep. Even after getting enough sleep, children who like to play gadgets at night have a harder time getting up early and are more sluggish and drowsy in class.

2. Brush your teeth and clean

Before sleeping, emphasize the importance of cleaning the body before getting into bed. Teach children to wash their hands and feet and brush their teeth before bed. Always make sure he does this cleaning ritual every night (including on weekends and holidays), even if he feels sleepy or tired. Over time, he carried this positive habit into adulthood.

Clean teeth and gums can prevent various oral health problems, such as bad breath and cavities.

3. Make sure the child sleeps in a full state

Don't let the child still starve while sleeping. A growling stomach will make it easier to wake up in the middle of the night and ask for an unhealthy snack.

If your child is still hungry after dinner, it's okay to give him a hunger booster snack about 1-2 hours before bedtime. Whether it's wheat crackers and a glass of warm milk, a bowl of cereal, or a plate of fresh fruit.

Avoid giving heavy meals close to bedtime. This actually makes it difficult for children to sleep because they are full. You should also not give soda drinks and sources of caffeine such as coffee, tea, and chocolate bars before your child goes to bed.

4. Read a bedtime story

For those of you who have children between two and four years of age, you can try to get in the habit of reading them to bedtime stories. In addition to strengthening your relationship with your little one, this activity can also help children learn to read, hone their brain development and imagination, and foster children's interest in reading.

Start by asking her to read a fairy tale book with an interesting picture that can arouse her reading interest. If the child feels used and likes reading, you can try giving him a longer story book.

Do not forget, you should choose children's stories with moral content in accordance with everyday life so that the benefits can be reaped.

5. Encourage children to confide in each other

Encourage children to get used to sharing all their daily activities with you from a young age. That way, children will no longer hesitate to tell what they feel when they grow up.

This activity will also help you to be more in control of their interactions, to understand how children feel, to provide positive support when they are not excited.

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