Parents everywhere know how to let your little ones relax at night.
But a sleep expert has revealed the tricks that you can use during the day to help them sleep better.
Chireal Shallow has revealed some simple but effective techniques, including feeding cottage cheese and playing hide and seek.
Chireal, exclusively for FEMAIL, has explained the six simple phases together with skin care experts Bloom and Blossom …
Chireal Shallow revealed six methods that parents could use to let children sleep, from which snacks they had to eat to which games they had to play before they went to bed (stock image)
Many sleeping problems in children are related to anxiety, so special protected time with loved ones can really help children to feel calm and safe before going to sleep. & # 39;
This can be done in a number of ways, by cuddling or even a foot massage an hour before bedtime, so that you lose your worries or stress before you go to bed.
FEED THEM COTTAGE CHEESE
Eating snacks for children such as quark before bedtime may sound absurd, but it is full of the tryptophan amino acid, which can increase the serotonin level.
Cover the cheese with raspberries to appeal to a child's sweet tooth, as these are rich sources of melatonin, the sleep hormone.
You can even introduce turkey, salmon, Swiss cheese or even pheasant as a snack before bed.
I suggest doing this an hour or two before bedtime so that your child can properly digest the food.
HIDE AND SEEK
Parents may not know that what children do during the day can have a major impact on their bedtime routine.
Sleep expert Chireal Shallow (pictured) collaborated with Bloom and Blossom to reveal her six top tips to help children take a routine
For example, when children are stimulated both mentally and physically, they can exercise their brains and muscles so that they can develop and grow.
Once they have completed this phase of stimulation and growth, there must be a time of break, repair and recovery.
Therefore, creating a good bedtime routine should not only take place during the hours before bedtime, it must be done throughout the day.
It is therefore important that parents keep their children stimulated during the day.
For example, by playing games such as a boo or hide and seek in the bedroom, they can not only practice their brains, but they can also become more familiar with the room they associate before bedtime.
If you encourage children to play fun games with you as a parent, they will be less afraid or afraid of this space and instead help you to see it as a space for fun and enjoyment.
Well-known scents are also a great way for children to feel calm and safe at bedtime.
TRY EXECUTE YOUR CHILD'S BEDROOM
A safe and satisfied feeling are the two things that make a child feel relaxed and at ease, resulting in a good night's sleep. This all starts with how their bedroom environment feels.
If you go to your child's room and lie on the floor and look at the ceiling, or have a mini guest in their room, you can get a good feel for the bedroom.
Chireal suggested a & # 39; sanctuary & # 39; in your child's bedroom or use familiar scents to help the little ones feel calm & safe & # 39; to feel before bedtime (stock image)
Do you experience calm / happy or sad / sad emotions? If it frightens you to sleep there, your child will probably feel the same way.
Ask them what they would like in their room – not only will they feel more mature, but it will also encourage them to have an active interest in their own space. Ultimately, this will help them feel excited about going to sleep.
MAKEEP A SANCTUARY
It is incredibly important to ensure that your child's room is a place where they want to sleep. This can be done by leaving pieces of yours in the nursery.
For example, hang pictures of you in their room, so when they wake up at night, they don't feel scared or scared.
Leaving something different under their pillows every night, such as a handwritten note or toy, creates a sense of calmness and serenity before bedtime, relieving any fears or concerns they have before they go to sleep.
MAKE A STORY BOOK
Create a storybook with your child about their daily routine. This can be anything from photos to brushing their teeth to the clothes they wear.
& # 39; Eventually this becomes their book before bedtime and it is a storyboard of their daily routine, where they can reflect on contemplations of the day.
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