Establish a stable sleep window

Establish a relaxing sleep routine

Proper use of sleep contacts

At least 40% of children with hyperactivity and attention disorder have sleep problems, or have difficulty falling asleep or sleep interruption.

Establishing some effective sleep aid programs is very helpful to solve this problem, but one thing must be paid attention to: any plan must be adhered to for a long time.

Establish a stable sleep time

Going to bed at a fixed time every day helps children set their biological clocks and improve their sleep quality. Most children can benefit from long-term and stable sleep time.

Everyone has their own "sleep window", which is the most suitable biological clock, or circadian rhythm. In this "sleep window", the body is most likely to fall asleep quickly and maintain a high quality.

If the child's "sleep window" is not clear, parents need to continuously observe their children at night and explore the time when they are most likely to fall asleep.

But don't let your child go to bed too early or too late. Too early will make it difficult to fall asleep, while too late will make children miss the "sleep window" and become restless.

Establish a relaxing sleep routine

After determining the child's bedtime, parents can start to set a bedtime routine to slow down the child's bedtime rhythm.

Usually, children should start doing this one hour before the fixed sleep time, such as playing quiet games, washing, reading with parents and so on.

It should be noted that any activity that will activate the body or make the brain more excited, such as strenuous exercise and most forms of media (TV, computer, games, etc.) should be avoided.

Exercise in the morning can improve the quality of sleep at night, but exercise near bedtime will make children excited.

Proper use of sleep contacts

At night, a person will repeatedly go through a state of shallow sleep, when the child may consciously or unconsciously look for a comforting object, or check whether his parents are around, which are called "sleep contacts".

Therefore, parents need to make their children's bedrooms and beds comfortable and safe, and they can arrange some soft toys, pictures or anything that can comfort their children.

However, parents should pay attention to avoid becoming their children's "sleep contact". If children are highly dependent on their parents, parents should gradually reduce their sense of existence.

For example, at the beginning, you may sit by the bed, and even have some physical contact (patting the child's back or arm, etc.), then you should gradually distance yourself in the next few weeks, and then parents can stand by the door in a few weeks ...... to reduce the child's dependence on their parents to fall asleep.