A Warm Bath
Make It Quiet
A quiet room can help calm down your child and relax them after a busy day. Shutting off outside noise will keep the stimulation down and help get your baby ready to sleep.
Add White Noise
If a quiet room isn't possible, white noise is an option to block out sounds from outside your child's room. "Loud, rumbly white noise is ideal for babies because it mimics the sounds of the womb and is a great way to add an additional hour (sometimes 2) to their sleep," sleep expert Tamiko Kelly said. "For toddlers, white noise is great for drowning out sounds like the doorbell or loud kids playing outside during nap time."
Paint It Blue
According to a Daily Mail Survey, it was shown that people with blue bedroom walls get the most sleep. Blue is is linked to calm, soothing feelings and is thought to slow the heart rate and even reduce blood pressure.
Make It Dark
According to the National Sleep Foundation, 73% of people attribute having the lights off in their bedroom to be important for getting a good night's sleep. If your child is under three, keep all the lights off to avoid the distractions of extra light at night. If your child is older, a nightlight can be used for alleviating fears of the dark.
Lower the Temperature
Your body temperature naturally drops when you go to sleep, so if the room is already cooler (around 65 degrees), it will be easier for your body to relax and to fall asleep.
Eat Sleep-Inducing Super Foods
When your child is old enough for solid food, consider these healthy snacks with dinner. "For big kids, eating foods like bananas (which contain natural muscle relaxants magnesium and potassium) or cherries (which contain melatonin) will help them fall asleep and taste super yummy," Tamiko says. "It's a win-win!"
