Help your Child get a Better Night's Rest

Does your child struggle with falling asleep? Now that we’ve set the clocks back, is getting a good night’s rest nearly impossible for your kid or teen? Your child is not alone. Many kids have trouble falling and staying asleep. And it’s understandably frustrating for parents because it often feels like there’s nothing you can do to get them to sleep better. While it may feel like your child’s quality of sleep is out of your control, it turns out that it’s not. Prepare your child for a better night’s rest with these helpful tips…

Establish a nightly routine –
Kids and teens need structure and consistency. Setting up a routine can help your child mentally prepare for bedtime. For a younger kid, you could set a daily 6 pm dinner, 7 pm bath, 7:30 story and 8 pm for bedtime. For an older kid, you could set a 6 pm dinner, 7 pm homework time, 9 pm unwind time, and 10 pm bedtime. Sticking to a basic routine helps your child begin to wind down and get into the mindset that it’s almost time for bed.

Practice relaxation –
Relaxation is a great way to compress before bed. Try practicing relaxation exercises with your child. It will help you both detach from the day’s stresses and clear your mind before going to sleep. Start by finding a quiet place to sit and take deep breaths; this will slow your mind and help you feel more centered. If you’re looking to take it a step further than mindful breathing, consider guided meditation. You can find meditations through apps like Headspace or online via YouTube. There’s an assortment of exercises geared for people of all ages.

Set screen time limits –
Ending screen time an hour before bed may help your child fall asleep more easily. Devices like phones, tablets, and TVs engage the brain with exciting information. This stimulation triggers emotional and hormonal responses (such as adrenaline), which can reduce your child’s ability to fall asleep. By limiting screen time at night, they can prepare for bed without being stimulated by a show or social media.

A little structure, relaxation, and offline time can make an impact on the quality of your child’s sleep. However, if you have a routine and your child continues to have difficulty sleeping, discuss this with their doctors. Your pediatrician may be able to provide additional tips to help your child fall asleep or stay asleep throughout the night. One of the greatest gifts you can give your child is a good night's sleep! Help is out there, and you do not have to figure it out on your own.