1. Establish a regular schedule: set a fixed schedule for children, including the time to get up and go to bed every day. Consistency helps to adjust children's biological clocks, making it easier for them to fall asleep and wake up.
2. Create a good sleeping environment: ensure that the child's bedroom is quiet, comfortable, dark and the temperature is appropriate. Use comfortable mattresses and pillows to avoid excessive noise and light interference.
3. Avoid stimulating activities: One hour before going to bed, avoid children's strenuous exercise or watching stimulating TV programs. These activities will stimulate the brain and make it difficult for children to fall asleep.
4. Establish relaxing bedtime habits: Establish a relaxing bedtime schedule for children, such as taking a bath, reading or listening to light music. This helps to relieve children's stress and anxiety and make them fall asleep more easily.
5. Control the use of electronic devices: limit the time that children use electronic devices before going to bed, especially mobile phones, tablets and televisions. The blue light of these devices will inhibit the secretion of melatonin and affect the quality of children's sleep.
6. Encourage outdoor activities: let children participate in outdoor activities during the day and get in touch with natural light and fresh air. This helps to regulate their biological clocks and improve their sleep quality.
7. Cultivate good sleep habits: educate children to develop good sleep habits, such as not playing in bed, not eating snacks, and not drinking caffeinated drinks. These habits help children to establish a correct concept of sleep.
In short, parents can create a good sleeping environment, avoid stimulating activities, establish relaxed bedtime habits, control the use of electronic equipment, encourage outdoor activities, cultivate good sleeping habits, help primary school students form healthy sleeping habits and promote their physical and mental health development.