Nap/sleep time can be a valuable part of a child's daily routine, as it provides rest and rejuvenation. However, getting a child to nap/sleep every day can sometimes be challenging. We are lucky at Innovative Early Learning to have a dedicated sleep room where children can rest and relax together and with Educators there to support them.
Here are some tricks and strategies to help establish a regular nap/sleep time routine:
Consistent Schedule: Establish a regular nap/sleep schedule and stick to it as closely as possible. Consistency helps children know when to expect nap/sleep time.
Create a Calm Environment: Make the nap/sleep environment conducive to sleep. Ensure the room is dark, quiet, and at a comfortable temperature. You can also use blackout curtains to block out light.
Comfortable Bed or Cot: Make sure your child has a comfortable and safe sleeping space. Ensure the mattress is in good condition and that the cot or bed is free from hazards.
Wind Down: Develop a calming pre-nap/sleep routine to signal that it's time to sleep. This could include activities like reading a short book, singing a lullaby, or dimming the lights.
Limit Screen Time: Reduce or eliminate screen time (TV, tablets, smartphones) before nap/sleep time, as the blue light emitted by screens can interfere with sleep.
Quiet Play: Before nap/sleep time, engage in quiet, relaxing activities such as puzzles, colouring, or drawing. Avoid active or stimulating play.
Healthy Snack: A light and healthy snack can help stabilize blood sugar levels and prevent hunger from becoming a barrier to sleep.
White Noise: Some children find white noise or soft music calming. Consider using a white noise machine or a fan to create a consistent, soothing background sound.
Comfort Items: If your child has a favourite stuffed animal or blanket, allow them to have it during nap/sleep time for comfort.
Routine Signals: Use cues that signal the start of naptime. For example, you might use a specific phrase like "It's nap/sleep time" or play a particular song.
Consistent Sleepwear: Dress your child in comfortable and appropriate sleepwear for the temperature in the room.
Avoid Overstimulation: In the hour or so leading up to nap/sleep time, try to avoid overly stimulating activities or exciting outings.
Positive Associations: Create positive associations with nap/sleep time by offering praise and affection when they nap/sleep well. Celebrate their accomplishments.
Stay Patient: If your child resists napping, remain patient and calm. Sometimes children go through phases of resisting naps/sleeps, and it's important not to force them, as it can lead to negative associations with sleep.
Age-Appropriate Schedule: Recognise that nap needs change as children grow. Younger children typically need more frequent naps, while older children may transition to one longer nap during the day.
Stay Attuned to Signs of Sleepiness: Learn to recognise your child's sleep cues, such as yawning, rubbing their eyes, or becoming irritable. Timing naps/sleeps to coincide with these cues can make naptime more successful.
Remember that not every child's nap/sleep needs are the same, and there will be variations.
Be patient and flexible in your approach. If you find that your child consistently resists naps/sleep or there are sleep issues, it may be beneficial to consult with a paediatrician or sleep specialist for guidance.