1. Respect bedtime every night
Accustom the little one from an early age to always falling asleep at the same time, adapting the rhythms of the family to those of the child and not vice versa (for example, if the child is kept awake because the father arrives late and wants to play, he moves forward all the time. his sleep). Good habits must be maintained and consolidated over the course of growth, which varies according to age.
2. Always make the child sleep in the same environment
Whether in his bedroom or in his parents’ room in the first months, the environment must be adequately prepared, with soft lighting without electronic devices, and possibly with sweet and monotonous background music. Do not let him fall asleep in different environments, such as on the sofa in the living room while watching television. We build and maintain the same rituals of approaching sleep.
3. Dissociate the feeding phase from the falling asleep phase
In the first two or three months of life, there is no falling asleep phase, meaning that it is not possible to accurately recognize when the baby is collapsing. In the following months, however, as soon as you notice some signs (no longer suck strongly, close your eyes) you must detach from the breast and put it in the bed.
4. Respect meal times during the day
Even if the child goes to the nursery, try to keep the same times for lunch, snack and dinner, adapting our times to his.
5. Never use your tablet or other electronic devices after dinner
Turn everything off at least one hour before falling asleep. The light from the devices reduces the production of melatonin which promotes falling asleep. Keep all electronic appliances, including televisions, computers, and mobile phones out of the bedroom.
6. Do not give too much food and water during awakenings
Avoid milk or other liquids during awakenings, rather prefer the use of a cognolatory object to go back to sleep, such as a pacifier for example.
7. Carefully adjust the exposure to light
For the afternoon nap, keep the ambient light; reduce exposure as much as possible for the night; boost the light as soon as you wake up. Our sleep-wake rhythm, like that of our children, is governed by the alternation of light and dark.
8. Avoid stimulating substances after 4pm
No to tea, just in case, no to caffeinated drinks and not chocolate.
9. Promote a balanced diet
With adequate fluid intake throughout the day. Prefer foods containing fiber and tryptophan (found in milk) which is a precursor of melatonin.
10. No to the child in the Latvian
Getting them used to autonomy also means letting them sleep in their own environment. In case of awakening, always bring them back to their bed.