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Sleep is one of the most important factors in your physical health and wellbeing. In collaboration with a good diet, proper hydration, and plenty of exercise, sufficient sleep ensures your body is in working condition and can heal and recharge itself overnight. 

But not all sleep is good sleep. In order for a night of rest to make a difference, you need to ensure you achieve the correct quality and quantity of sleep. This means sleeping for around eight hours a night and staying asleep too.

As a parent, it is your responsibility to ensure your little one gets enough rest each night. Not only for the sake of their long term physical and mental wellbeing, but also to ensure you get enough sleep too. There’s nothing worse than being awoken at dawn by a restless child jumping on your bed.

The good news is there are plenty of ways to help your little ones drift off in the evenings and stay snoozing throughout the night. Here are four handy tips and tricks for a well-rested child.

Establish a bedtime routine

Sticking to a regular bedtime routine establishes good sleeping habits and will prevent restless nights and early starts. Try to keep your child’s sleep and wake times the same each day, beginning with a routine of relaxation and getting ready for bed. For younger children, you might want to help them drop off with a bath and a story. For older kids it can be a good idea to set screen-free time in the evenings to help their brains wind down.

Ensure they are comfortable

If there’s one thing that will prevent anyone from dropping off, it’s being uncomfortable. If your little one has a lumpy mattress or a chilly bedroom then there’s no wonder they can’t get to sleep. You can’t put a price on good sleep so make sure they have a superior quality mattress and their room is heated to a comfortable temperature. For very young children, cozy cribs, cots or Moses Baskets may be the answer. 

Avoid stimulants

We all know that caffeine is the best way to keep yourself awake, which means it’s one of the worst things to consume at night. Although your little one is unlikely to be consuming black coffee, caffeine is a stimulant also found in fizzy drinks and chocolate so keep a watchful eye on their diet. 

Keep them active
There was a time when children would spend their days outdoors playing games and exploring the wide world around them. But with the rise of smartphones and social media, it’s much more common to see young people sitting indoors gaming and chatting with their friends online. Ensuring your child gets enough physical exercise is essential not only for their physical health but also as an aid to sleep. Help your child sign up to a sports team, or take them on long walks and bike rides. The more time they spend moving about each day, the easier it will be to send them to sleep.