Sleep Well! Tips for Helping Children Fall Asleep
Children who don’t want to sleep—who doesn’t know them? Parents often struggle for years with the topic of sleep, falling asleep, and sleeping through the night. We have put together an overview of the most common tips for falling asleep and evening rituals for all age groups.
Mom, I don’t want to go to bed yet!
“I am tired, I go to rest, I close my eyes,” goes the night prayer by Luise Hensel. In practice, unfortunately, it looks different. One more story, please! Mom, I have to go! Mom, I’m thirsty, my pants are tight, I’m scared, there’s a monster under my bed! A widespread phenomenon: our children want everything except to go to bed. Help is promised by countless guides and even special sleep programs. Opinions differ on this topic. The truth is, there is no universal solution. Because every child is different, every adult is different. We don’t always sleep well either. But that’s no reason to bury your head in the sand. We have compiled age-appropriate bedtime rituals and suitable tips for you.
Sleepless parents
Sleep deprivation takes a toll and burdens the whole family. Parents talk about torture and Guantanamo. This often goes on for years and turns every loving mother into a raging fury in no time. It helps if the partner steps in now and then so each parent can get some sleep. When the children are no longer very small, grandparents or friends have to help. A good network that provides relief is important for parents and especially for single parents.
Sleep well! - Baby
After the birth of my child, a grandmother told me: “I spent the first year with the baby only in pajamas.” Knowing that others go through the same thing helped me a lot. In the first months after birth, it doesn’t matter what your apartment looks like. The baby and your sleep are important. Everything else can wait or be delegated. Sleepless nights are normal, especially in the beginning. Remember, you are not alone. And if the despair gets too great, get help and talk to your pediatrician.
Tips for helping babies fall asleep
Babies have to learn the day-night rhythm first. Play during the day, go for walks, visit friends. Create a cozy environment for sleeping where the new little earthlings feel safe. A night light or a music box can help here. Sing a song or read something aloud.
A bath or a little baby massage in the evening has a relaxing effect.
Sleeping alone or in the family bed? Find out what suits you and where you feel most comfortable. Don’t let yourself be influenced here. What works for others doesn’t have to work for you. And in the first few months, the nicest place is often simply with mom.
A pacifier or comfort cloth can help. There are various apps with monotonous sounds that are supposed to have a calming effect. Some babies fall asleep best in front of the running dishwasher.
With a lot of luck, babies from 4 months sleep through the night, but often only until the first teeth come in.
Sleep well! - Toddlers
Children aged 1-3 years are the ultimate challenge when it comes to falling asleep. They are like Duracell bunnies that never sleep. Still, they need a lot of closeness and security. A regular daily routine and fixed rituals before bedtime help them.
Sleep tips for small children
Fresh air, mental and physical exertion make little ones tired. Let the day wind down calmly; the little ones should not run around too much.
Take conscious time in the evening. Create a calm atmosphere. Toddlers sense when parents are impatient and tense. At this age, they are often overstimulated and can’t find peace.
Routine, routine, routine. Always the same rituals and routines like brushing teeth, washing face and hands, and reading a story give children stability and a sense of security.
Fresh air, mental and physical exertion make little ones tired. Let the day wind down calmly; the little ones should not run around too much.
Take conscious time in the evening. Create a calm atmosphere. Toddlers sense when parents are impatient and tense. At this age, they are often overstimulated and can’t find peace.
Routine, routine, routine. Always the same rituals and routines like brushing teeth, washing face and hands, and reading a story give children stability and a sense of security.
Stuffed animals help against fear, or leave the bedroom door open and the hallway light on. This lets children know someone is still there.
Sleep well! - School children
The older children get, the more they have to process their daily lives. Often, school-aged children suffer from nightmares or can’t fall asleep because something is bothering them. Talking together helps here. Ask your children how their day was, how school went, and if there are any problems. Older children still need lots of cuddling, and cuddling is good for parents too.
Sleep tips for older children
Prepare for the next day, such as packing the school bag and laying out clothes for the morning.
Reading aloud or reading together always works. Many children also fall asleep well with audio stories.
A scented sachet (lemon balm, lavender, hops, orange and linden blossoms) on the nightstand can have a calming effect.
Autogenic training, such as a guided imagery exercise, promotes relaxation.
Avoid too much sugar and leisure stress. Pay attention to your children’s media consumption and set time limits. Often children cannot properly wind down due to sensory overload.
Exchange experiences with other parents. They know what you’re talking about, and shared troubles are halved troubles. There is no one-size-fits-all solution for how a child learns to sleep; every child and family is different. You have to find your own way that feels good for everyone involved. Hang in there, even the sleepless times will pass.
More tips, tricks, and articles about sleeping can also be found at https://www.kindergesundheit-info.de/themen/schlafen
You can find accessories for a cozy sleeping area at: https://www.howa-spielwaren.com/kinderzimmer/baldachine-und-spielzelte/
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