Routine & Diet Tips to help children sleep Print

  1. Set and adhere to a sleep schedule. Put children to bed and wake them up at the same time each day.
  2. Exposure to bright light invigorates children and prepares them for a productive day. Dim the lights when bedtime nears. Use night-lights in the hall and bathroom for night-time awakenings.
  3. Children need regular exercise. Outdoor exercise in the morning can help children get light exposure they need to set their biological clock. Remember that Rasulullah sallallahu alayhi wa sallam said, ?O Allah, bless my Ummah during their early mornings.? Avoid robust exercise and excited play close to bedtime, if they have problems fallings asleep.
  4. Establish a relaxing bedtime routine by allowing time to unwind and read a story. Inculcate an Islamic outlook in children. Favour stories of the Ambiya alayhimus salaam; Sahaabah radiyallahu anhum and the pious. Recite Duas and Surahs even if the child is too young to repeat them.
  5. Create a cool, comfortable sleeping environment, free of distraction. Use cotton bedding and bed linen.
  6. Make children?s bedrooms into a sanctuary from the stresses of the day. Use soft colours. There should be no electronic equipment such as computers and televisions in their rooms.
  7. Avoid giving children caffeinated beverages, chocolate or anything sweet at night.
  8. Avoid big meals and large amounts of beverages, especially before sleep time.
  9. Avoid the child?s daytime nap if you think it stops him/her from sleeping at night. This obviously depends on the child?s age. A short rest suffices for the Sunnah of Qaylulah. Sleep is not a requisite and not sleeping is not a contravention of the Sunnah.
  10. Herbal baths, teas, essentials oils and sleep pillows can also help.
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