It’s important to make sure your school going child goes to sleep well because a good sleep is important for the healthy growth, development and learning of your child. During this stage, it is recommended that children should be provided with 9-12 hours of sleep at night and the proper safety measures for sleeping should be adopted. 

Let’s take a look at safe sleep practices for a school-age child in detail. 

Tips for Safe Sleep Practices

Here are the tips on how to make your child comfortable and have a good night sleep

Create a Consistent Sleep Routine

If this is done regularly, it will finally help to give signals to the body of your child that it’s time to sleep. Introduce a schedule where some activities that require the client to relax are done such as reading a book, taking a warm bath or practising relaxation techniques. Maintain consistency on the amount of sleep, as well as on the time, to synchronise a child’s circadian rhythm.

Choose the Right Mattress and Bedding

Make sure that your child has a firm bed that can support their weight and that your child’s blankets, sheets and pillows are adequate and suitable for the weather. Do not use an overly soft pillow or thick layer of clothing over the body because of increased discomfort or propelling the temperatures of the room excessively high.

Maintain a Cool and Dark Room

A warm room may interfere with the sleep process so set the climate a little warmer between 60-67 degrees Fahrenheit or 16-19 degrees Celsius. Ideally, try and avoid light through your curtains and if this is not possible then use noise-reducing lamps and might want to invest in a white noise machine.

Remove Hazards

More to bed safety, check that there are no cords within reach of the kid’s reach or any small items that may pose a choking hazard at night. Switch off screens on mobile, laptop or tablet computer at least thirty minutes to bedtime.

Limit Screen Time Before Bed

Routine pre-sleep screen time can disrupt your child’s sleep cycle and prevent they from falling asleep at night. The light produced by TVs, tablets, and smartphones, particularly blue light has the ability of causing delay in the secretion of melatonin. Agree on the fact that all screens should be switched off at least an hour before going to bed and follow it by practising relaxation procedures which do not include the use of screens.

Teach Safe Sleep Positions

While sleeping positions are more vital during infancy, it still does not hurt to practice safe sleeping for your child as he or she grows. Explain to your child to sleep on his or her back or side as these positions are some of the most recommended positions for anyone to sleep in. It is advised not to let your child sleep on their stomach if he or she has some breathing problems.

Encourage Physical Activity During the Day

Its important for your child to be as active as possible during the day and this is because a child who is active during the day, will find it easier to sleep at night. Try to engage kids into outdoor activities such as playing, playing sports or going for a walk with the family to tire them hence provide them with better sleeping conditions at night. Though, it is advisable not to perform complex exercises just before going to bed as it may create more energy.

Address Nighttime Fears and Anxiety

Sleep phobia is normal during the school going age, and therefore, acknowledging them and get a solution are useful. If your child talks about being afraid of the dark, or, he or she has a bad dream, turn on the light, leave the door slightly opened. Encourage reassuring words to the child and if issues of fear come up ensure that they are dealt with during the day when the child is calm.

Manage Sleep Disturbances

Minor sleep disturbances are expected for every child, however, if the child wakes during the night often, or has difficulty going to sleep at night, it would be wise to look into the problem. Possible causes of sleep disturbances may be anxiety, noise or uncomfortable bedding. An attempt should be made to define what might be causing the child to feel uncomfortable and adapt, perhaps by lowering the noise level, heat level or speaking soothing words for children who are anxious. In any case of sleep disturbances, a paediatrician should be approached to give further guidance.

Following safety guidelines for your school going child is important as it ensures he or she has a quality uninterrupted good night sleep as recommended. So, by making bed time more regular, ensuring that the child has a safe sleep environment and removing from the sleep all factors that interrupt sleep, one is able to ensure the child has proper sleeping habits that are beneficial for a lifetime. However, as every kid is different, it may take quite a long time and adaptation to define what is most helpful in your family’s case. Conservatism and determination shall enable you to provide your child with a safe sleep environment and establish sound sleep patterns for the growth and development of the child.