Making sure your kids get a great sleep is essential every night, however, during winter it can be particularly difficult getting kids to sleep at night. The cold plays a huge part in this – they may be too cold to fall asleep or they may wake up in the middle of the night. We’ve got you covered with some easy sleeping tips to help kids sleep and get your little night owls back into bed for a good night’s sleep.
Winter brings shorter days and colder nights, conditions that can disrupt a child’s sleep patterns significantly. You may notice a lack of sleep in children and difficulty staying asleep during the night due to the cold temperatures of winter. Ensuring the bedroom is warm enough without being overheated is crucial as both extremes can interfere with sleep. Additionally, the lack of ample sunlight during winter can disrupt the natural circadian rhythm, making it harder for kids to fall asleep at their usual bedtime.
A key aspect of ensuring your children sleep well during winter and preventing a lack of sleep in children, is to keep their sleeping environment warm. Make sure they have a warm shower or bath prior to getting into bed. Be sure to dry your hair completely if you wash it! Hot water bottles are also a great way to keep warm in winter and help kids sleep. You can even dress them up in different covers so your little one has a new friend every night to cuddle up with.
Selecting the right winter bedding may seem like an obvious sleeping tip, but it is crucial for keeping children warm throughout the night. Opt for flannel sheets, which are excellent for retaining heat, and choose duvets filled with materials that provide insulation. Some mattresses will also steal the heat out of their little bodies from underneath. To combat this, place one or more thick blankets underneath their fitted sheet when you make the bed. This keeps the blankets from sliding, keeps them clean, and insulates them all around. You can also opt for a quality mattress protector and mattress topper. Mattress protectors and toppers will not only safeguard their mattresses, but also provide an extra layer of comfort and warmth for your child.
The placement of your child’s bed can influence how warm they stay throughout the night and even help kids sleep when positioned correctly. Make sure the bed is off the ground and away from any exterior walls. Walls conduct the cold from the growth of mildew and increase the chances of condensation forming around you, making it both colder and increasing health problems.
Incorporating certain foods into your child’s nighttime routine can help facilitate a quicker and deeper sleep. You’ve heard that a warm glass of milk packs a sleep-inducing punch, but did you know that bananas, turkey, peanuts and yogurt are also loaded with sleep-triggering tryptophan-rich properties? Give them any of the above about 30 minutes before bedtime and your kid will be sleepy and full for a good night’s sleep
When it comes to keeping warm in winter, choosing the right pyjamas can make a big difference and actually help kids sleep and stay warm. Pyjama fabrics like fleece or thick cotton are best as they keep warmth close to the body. Ensuring your child is dressed warmly from head to toe is a simple yet effective strategy for promoting better sleep in winter. Warm, cozy feet are also a natural human sedative. Layer on the fuzzy socks and bunny slippers when suiting up the kids in their PJs
Another easy sleeping tip is to alter how you tell your bedtime stories can also enhance your child’s sleep quality. Instead of reading your kids a story, tell them a story once they are in bed with the lights off. Have them lounge back, close their eyes and relax as they listen. They may fall asleep before you finish. This routine not only soothes them but also keeps their room dark, promoting a faster transition into sleep.
Although winter can be a tricky time to get your little ones to sleep well, with the right strategies and sleeping tips, from optimising the sleep environment with warm bedding and pyjamas to incorporating sleep-friendly foods and bedtime stories, parents can greatly improve their children’s sleep quality. If your child is still having trouble sleeping, read this article for further tips on how much sleep children need. If you are also having trouble sleeping in winter, read about why we struggle to sleep in winter.
