Sleep is essential for the physical, mental and emotional development of children | Photo: (Hung Chung Chih | Shutterstock)
Sleep is essential for child development, influencing children’s physical, mental and emotional health. It is vital for memory consolidation, processing daily experiences and cognitive development. However, many children struggle to sleep well, which can lead to problems such as irritability, learning difficulties and anxiety symptoms.
Understanding the importance of sleep and adopting healthy habits from an early age are fundamental steps to ensuring children’s well-being. With this in mind, psychologists Nathalia Heringer, a specialist in neuropsychology and cognitive-behavioral therapy, and Ariádny Abbud, a specialist in cognitive-behavioral therapy with children and adolescents, founders of INPI (Institute of Neuropsychology and Child Psychology), list valuable tips to help parents to promote an adequate night’s rest for their children. Check out!
1. Reduce exposure to screens and stimuli before bed
Avoid using electronic devices, such as tablets, cell phones and television, before bed. Light from these devices, especially those in the blue range of the spectrum, can interfere with the natural cycle of sleep. This light is interpreted by the brain as daylight, which can suppress the production of melatonin, the hormone responsible for regulating the sleep-wake cycle. As a result, the body may have difficulty entering a state of relaxation necessary for deep, restorative sleep.
two. Create an environment conducive to rest
Ensure that the child’s room is quiet, dark and free from unnecessary stimuli, such as access to screens and toys that may distract from sleep. The dark environment stimulates the production of melatonin, the hormone of the year.
Reading before bed prepares the brain to relax and rest (Image: Evgeny Atamanenko | Shutterstock)
3. Establish a consistent routine
Creating a sequence of relaxing activities before bed, such as taking a bath, reading a book or saying a prayer, helps signal to the brain that it is time to relax and sleep.
4. Pay attention to your child’s individual sleep patterns
Observing each child’s specific sleep patterns is important to adjust routines according to their needs. individual needspaying attention to the amount of sleep needed and bedtime and wake-up times.
5. Promote good sleep hygiene
Pay attention to foods that the child is ingesting before bed. Avoid stimulating, caffeinated or sugar-rich foods, which can interfere with sleep. Promote an exercise and activity routine during the day and maintain a regular sleep schedule.
By Ingrid Sousa
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