I had a blast chatting with Tracy on Cityline and shared my 4 top Cityline sleep tips on how to help your child get a good night’s sleep.

Focus on Exercise and Nutrition

  • Exercising, eating well and staying hydrated primes your body for a better sleep.
  • Find outdoor family activities that everyone can enjoy together such as family hikes, skating, bike rides, and always have water on hand during family activities.
  • Help your child make better food choices and offer water with meals and snacks.

A Good Night’s Sleep Always Starts at Bedtime

  • Sticking to the same routine night after night trains the body to power down like a clock works.
  • Set aside 30 minutes before your child’s bedtime to give that one-on-one attachment.
  • Time use this time to read with your child, talk about the day, or plan tomorrows activities.
  • Create a relaxing environment by introducing relaxation activities like yoga and mindful breathing before bed.

 Give Your Family a Tech Curfew

  • The blue light from video games, tablets, smartphones and TV all interfere with sleep.
  • Lead by example; create a family docking station within your home, keeping everything out of the bedrooms.
  • It’s important to create an environment that encourages the natural release of melatonin to help prepare our children’s body for sleep.

 Teach Healthy Independent Sleep Habits

  • Most children want their parents to lay in bed with them until they fall asleep or they crawl into your bed in the middle of the night – this can affect their long-term sleep patterns.
  • Start a conversation about sleep – talk to them about the importance of it.
  • Use different sleep tools to help your little one fall asleep easier (i.e. Tricks of the Sleep Trade), like a toddler alarm clock that visually signals when it’s bedtime, or a nighttime hall pass that gives permission to get out of bed and call for you if needed.

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Alanna McGinn is a Certified Sleep Consultant and Founder of Good Night Sleep Site – a Global Pediatric and Family Sleep Team. She provides free child and family sleep support through her FacebookTwitter, and Instagram. She invites you to join her sleep community as she works towards Good Night Sleep Site’s mission of a healthier rested family unit. For more sleep tips please visit Good Night Sleep SiteJoin our movement and #BringBackBedtime.