4 Tips for Helping Children Fall Asleep Without Drama

October 6, 2025 | 10:29 am

TEMPO.CO, Jakarta - For children, sleep is not just a rest, but the foundation for learning, mood, and overall health. However, putting children to sleep often becomes a challenge for parents. There are often dramas before bedtime that test the patience of parents.

Several studies show that the right habits and environment can help children fall asleep faster and have better sleep quality. Here are tips for putting children to sleep without drama.

1. Establish a Routine

Children thrive in regular routines. Activities before bed such as bathing, changing into pajamas, and listening to bedtime stories signal to the brain that it's time to rest.

A 2019 study in the journal Sleep cited by Times of India found that children with consistent sleep routines tend to fall asleep faster, rarely wake up at night, and have better overall sleep quality.

2. Dim the Lights and Keep Screens Away

Light plays a crucial role in regulating melatonin hormone. Turning off bright lights and using dim lighting can help the body prepare for sleep. A study in the Journal of Pineal Research shows that nighttime light exposure can delay melatonin release in children.

Additionally, limit screen time at least one hour before bed. According to the Sleep Foundation, the blue light from phones, tablets, or TV can suppress melatonin production. A study in the journal Pediatrics found that children who stare at screens before bed have shorter sleep duration.

3. Create a Comfortable Environment

According to the Indonesian Ministry of Health website, the ideal room temperature for children's sleep is within the range of 18-22 degrees Celsius. Avoid direct fan airflow towards the child's body and dim the lights towards the evening. A peaceful environment is also important, as most of a child's sleep occurs during the light sleep phase which is easily disturbed.

Providing comfort items such as a favorite toy or blanket also helps calm the child. A 2012 study in the Journal of Child Psychology and Psychiatry mentions that transitional objects can reduce anxiety before sleep.

4. Use Relaxation Techniques

Simple breathing exercises, light stretching, or mindfulness activities can help children become calmer. Research in Frontiers in Psychology shows that relaxation techniques reduce the time it takes for difficult sleepers to fall asleep.

NUR NADIAH ISLAMIYAH

Editor's Choice: Better Sleep, Better Life: 6 Easy Tips to Improve Your Sleep Patterns

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