In our life, most of the time is spent in sleep, so it is very important to have a good sleep quality. Because a healthy sleep quality ensures our energy during the day. For children, sleep is especially important. But some children don't sleep well. So what if the child doesn't sleep well? What methods are there to improve sleep? Today, Bian Xiao from Sanjiu Yangshengtang will tell you that there are seven ways to help you get it easily. Let's have a look.

Turn off the TV.

Never give your child the habit of watching TV or other entertainment activities before going to bed, so that he can relax and fall asleep easily. Because this is not only bad for children's sleep, but also harmful to some extent. Some children have nightmares because they watch TV before going to bed. Therefore, in order to improve the quality of children's sleep, it is best to turn off the TV before going to bed.

Number two wants to take a nap.

Children had better take a nap before they are three years old. /kloc-children over 0/8 months usually take a nap for one to three hours. Try to avoid sleeping at dusk, which will make it difficult for them to sleep at night. When a child is 5 years old, he doesn't need to take a long nap, just take a nap in the afternoon.

Third, make a sleep schedule.

For preschool children, making a sleep schedule helps them understand what they need to do before going to bed. For example, draw a picture of a bath and a picture of a pajamas, and write down the number of books you read before going to bed. In this way, if you read two books, but the child wants you to read three, you can point to the chart and tell him, "There are only two books written on it. We should go to bed. "

Sleep at the same time on the 4th.

Although in the eyes of adults, children have no concept of time, but they have it in their bodies. Ensuring that they go to bed on time every night can put them into sleep mode both physically and psychologically.

Sleep time on weekends or summer nights can be appropriately postponed, but other times should be consistent as far as possible. If children put off going to bed, it will be difficult to adjust their normal biological clock.

Fifth, create a comfortable sleeping environment.

Make sure your child's room is comfortable, as long as it is warm in winter and cool in summer. The room should be able to control the light and appropriately add lampshades or shutters. Soft lighting can make a child feel better, and soft pillows can also make him feel comfortable. Don't let his bed be full of toys.

NO.6 make a routine before going to bed

Doing a few simple activities before going to bed can better help children relax. Typical examples are taking a bath before going to bed, putting on pajamas, brushing your teeth and reading a story book. "Make things simple and clear," said Hannah Zhou, Ph.D., of the Chicago School of Medicine at Loyola University. "It is best to have a quiet work and rest."

Seventh, insist on going to bed early.

It is best for children to go to bed at a fixed time at night, because insisting on going to bed early or sleeping at the same time is very helpful to improve their sleep quality. Some experts said: "Once a child has passed the fatigue period, it is difficult to calm down and sleep." It is suggested that children should go to bed at 19: 30-20: 30 before going to primary school.