Napping is important to keep us mentally and physically healthy, this is especially true for growing children. Since children are alert and they have a lot of pent up energy, convincing them to take a nap can be quite challenging. You can't just force your child to sleep and you can't pin them down in their crib or bed. What you can do though, is to develop a nap routine that will help them adjust and understand when it is time to hit the sack.
How to create a nap routine
Since children are naturally energetic, one trick that you can do is to let them play as much as they want in the day so that they will be ready to wash up and sleep at night. When children are exhausted, they will be the ones to come to you asking to be carried to their bed.
Before tucking them in, it is best to wash them up. After taking a bath they will feel more relaxed, you can also read them a bedtime story before you leave their room. Set a specific time for their bedtime, in that way they will have an idea on what time they need to prepare for bed.
Be careful of what you give your children before their bedtime, do not serve any sugary snacks or drinks, it will just trigger their hyperactive side because of the sudden sugar rush. You can give them a glass of milk before going to bed as it is proven to give them a deep and uninterrupted sleep.
If your child owns an tablet, if they watch cartoons on TV, or if they can play on your phone, make sure that all devices are off at least an hour or 30 minutes before their bedtime. Focusing on devices can distract them and it can prevent them from getting the rest and 8 hours of sleep that they need every night. It is also a healthy habit that they can continue doing until their teenage years.
How much sleep do your toddler need?
According to experts, toddlers need to sleep twice a day. The first one is their regular sleep schedule wherein they need to sleep at least 8 to 10 hours and the second one is in the afternoon, at least 2 hours after lunch. Afternoon naps should last for at least 2 hours. If toddlers do not get enough sleep, they get cranky throughout the day.
If your toddler does not want to sleep, do not force them or use fear as a way to make them succumb or else they will think that nap time is a form of punishment. What you can do instead is stay with them until they fall asleep, you can sing to them, read a book, let them play with a stuffed toy until they drift off to sleep.
You can also move their lunchtime earlier, so that they can have more time in the afternoon to take a nap and to play. In that way, they will be tired enough to sleep soundly through the night.
ALSO READ: 5 Ways To Encourage Longer Naps In Babies
