Daijiworld Media Network- Mumbai
Mumbai, Aug 14: In today’s fast-paced world, children are constantly surrounded by screens, academic demands, and structured activities — all of which can leave their young minds buzzing well past bedtime. Experts warn that the blue light from devices interferes with the body’s natural production of melatonin, making it harder for kids to fall asleep. Without a proper wind-down routine, this overstimulation can impact not only sleep quality, but also a child’s emotional balance and overall development.
A calm, consistent evening schedule can work wonders, signalling to the mind and body that it’s time to rest. Activities like reading, gentle stretching, or listening to soft music help prepare children for a night of sound sleep. Limiting screen time — ideally turning off gadgets at least an hour before bed — and creating a cool, dark, and quiet sleeping environment are key.
Parents can also make bedtime special by reading calming stories, practising light yoga, or teaching simple breathing exercises to release the day’s tension. A short, positive conversation about the day’s events can help children process their emotions and go to sleep with a sense of security.
Sleep experts highlight that good bedtime habits benefit children in the long run — improving stress tolerance, emotional resilience, and mental health, while boosting cognitive abilities and social connections.
Age-wise bedtime tips:
• Toddlers (1–3 years) – Keep the routine simple and predictable: a warm bath, pyjamas, brushing teeth, a short story, and a lullaby.
• School-Going Children (4–10 years) – Allow them some choices, like picking a bedtime story or pyjamas. Include tidying up toys, bathing, reading for 30 minutes, and a brief gratitude exercise.
• Pre-Teens (11–13 years) – Encourage light stretching, calming music, or independent reading. Enforce a strict ‘no screens in the bedroom’ rule at least 30–60 minutes before lights out.
Establishing these rituals is not just about today’s bedtime — it’s an investment in a lifetime of healthy sleep, emotional stability, and well-being.