The nighttime sleep of babies and children is a world in which multiple factors influence, and which is important to consider if we want to give them a quality rest. To help you in this mission, in this article we share with you the 5 most common factors that can interfere with your little one's nighttime sleep, and most importantly, how to keep them under control.

1. Start the routine when they are already very tired

It is important that the bedtime routine begins at the end of the sleep window and not when your child is already overtired.

Remember: when sleep comes, babies and children should already be in bed.

2. Stimulating activities before bed

Activities that cause your child to get agitated (such as running, jumping, etc.) can affect sleep. Try to divide the day into periods of high energy expenditure and periods of low energy expenditure, and leave quieter activities (such as painting, putting together a puzzle, etc.) closer to bedtime.

We also recommend stopping the use of screens at least 2 hours before bedtime, as they interfere with the release of melatonin .

3. Foods with excess sugar

Eating sweets, sugar or caffeine can interfere with sleep because it activates the brain. Try not to offer these foods close to bedtime.

4. Stories or tales that cause fear

It is best to avoid stories or tales that may cause fear in your children close to bedtime. No one sleeps well when they are anxious or scared.

5. Changes in routine during the weekend

Letting your child sleep a lot on the weekend, such as letting them sleep longer on days when there is no school, can affect their sleeping routine.

Going to bed and getting up at the same time every day brings manybenefits to our little ones' routine and sleep .

To help you define what is the best routine for your child, at Mamás Mateas we created a Schedule Generator , which by just entering some data proposes you an age-appropriate routine.

Mamás Mateas Schedule Generator, how does it work?

1. Come in to mamasmateas.com , click on Content and then in Mamás Mateas Schedule Generator.

2. Enter your name, contact information and your baby's date of birth (or your estimated due date).

3. The generator will determine the hours of nighttime and daytime sleep (naps) your baby needs, and create a routine.

4. Then choose whether you prefer a schedule from the time your baby wakes up or goes to bed. You can also modify the time suggested by the generator.

5. Ready! You now have your baby's personalized routine , which also includes very useful information, with tips, examples and activities.

We hope this guide helps you! But remember adapt it to your baby and your family dynamics.