How Do I Get My 9 Year Old To Sleep?
If your nine-year-old is having trouble sleeping, there are a few things you can do to help. First, make sure their bedroom is dark and quiet. You might also want to try a white noise machine to help them relax. If your child is still having trouble, talk to their doctor about possible solutions. You may have noticed that your 9-year-old is taking longer to fall asleep and may be waking up earlier than usual. There are a few things you can do to help your child sleep better.
Establish a Regular Sleep Schedule
Try to put your child to bed at the same time every night and wake them up at the same time each morning. A regular sleep schedule will help their bodies know when it's time to sleep and make it easier for them to fall asleep.
Create a Relaxing Bedtime Routine
A relaxing bedtime routine can help your child wind down and get ready for sleep. This could include a bath, reading a book, or listening to calm music. Whatever you choose, try to do the same thing every night so their body knows it's time to sleep.
Keep Their Bedroom Quiet and Dark
Make sure their bedroom is quiet and dark when it's time for them to sleep. You may want to turn off electronics an hour before bedtime and use blackout curtains or an eye mask to make it dark.
Avoid Caffeine and Sugar Before Bed
Most 9 year olds need about 10 hours of sleep each night. But sometimes it can be hard to get them to wind down and go to bed on time. Follow these tips to help your child get a good night's rest.
Caffeine and sugar can make it harder for your child to fall asleep and stay asleep. So, try to avoid giving them caffeinated drinks like soda or coffee after lunchtime and cut back on sugary snacks before bed.
Stick to a routine
Having a regular bedtime routine will help your child know when it's time to start getting ready for bed. Let them know when it's time to start winding down for the night, and give them a few minutes to brush their teeth and put on their pajamas. Then, you can read a short story together or have a quiet conversation before tucking them in for the night.
Create a calming environment
To help your child relax and fall asleep, create a calm and comfortable environment in their bedroom. Make sure the room is dark and quiet, and keep any electronic devices out of reach. You might also want to try using a white noise machine or diffuser with calming essential oils to help them drift off to sleep.
Avoid caffeine and sugar
Caffeine and sugar can make it harder for your child to fall asleep, so avoid giving them foods or drinks that contain these stimulants before bedtime. Instead, offer them a glass of milk or some herbal tea to help them relax.