7 tips on how parents can promote their child's sleep

1. the ideal sleeping environment

The basis for a good night's sleep is a quiet, darkened bedroom with a pleasantly cool temperature, a comfortable bed and a suitable mattress. Make sure that the child only uses the bed for sleeping if possible. Homework, television, mobile phones, gaming or eating should take place elsewhere.

2. relaxation in the evening

In the last two hours before going to bed, it is helpful to allow the body to gradually wind down. This signals to them that it's almost bedtime. Now is the time for suitable board or card games, reading, colouring, handicrafts, quiet conversation and cuddling. Strenuous sporting activities, strong mental challenges, stress, emotional discussions or even arguments, on the other hand, have an unfavourable effect.

Irregular bedtimes are very disruptive to the body.

3. regular sleep rhythm

A consistent bedtime and wake-up time supports the internal clock and helps the body to adjust to fixed times. It gets used to getting tired or waking up at a certain time. Irregular bedtimes, on the other hand, cause the body a lot of confusion.

4. a lot of movement in daylight

If you want to be sufficiently tired in the evening, you also need to be active during the day. The best way to do this is by exercising outdoors in daylight. In addition to social activities, the internal clock is also controlled by light and darkness, i.e. the natural day-night rhythm. Children who romp around outside a lot during the day are correspondingly tired in the evening and can usually sleep well.

5. be careful with coffee, cola or black tea

Caffeine - contained in energy drinks, coffee, cola, black tea, but also iced tea and even chocolate - wakes you up, but it also takes a very long time for the body to break it down again. In order to get a good night's sleep, parents should therefore make sure that their child avoids caffeinated foods and drinks from the early afternoon onwards.

6. consistent sleep routine

The last half to full hour before bedtime should always be the same every day. This creates security and gets the child in the mood for sleep.

7 Mobile phone and computer

Mobile phones, tablets, Gameboys and computers should not have a fixed place in the children's room and should be left out of the bedroom at night. This is because incoming messages, exciting films, reaction games and not least the bright blue light have been proven to interfere with falling asleep. Parents can best enforce this by setting a good example themselves.