Kids require sufficient rest to navigate their long school days, yet many struggle with sleep difficulties. Research from the American Academy of Pediatrics indicates that around 15 to 25% of children regularly have trouble falling or staying asleep. Fortunately, parents can take various measures to promote better sleep for their children. Here are expert recommendations:
Maintain a Consistent Sleep Routine
Support your children in adhering to a steady sleep schedule. Child psychologist Dr. Alison Baker emphasizes that “consistency is crucial for developing healthy sleep patterns.” This means encouraging your kids to go to bed and wake up at the same time daily, including on weekends. Professor Juliann Garey from NYU notes that if a child’s sleep pattern drastically changes on weekends – staying up late and sleeping into the afternoon – it can be challenging to return to a normal bedtime on Sunday night.
Limit Afternoon Naps
Restrict afternoon naps regardless of how tired children may be post-school. Napping can disrupt their ability to fall asleep at night. If they must nap, suggest a brief one. Child psychologist Dr. Daniel Lewin advises that “napping for over 20 minutes can disrupt their nighttime sleep routine.”
Disconnect Electronics Before Bedtime
Devices like cellphones and laptops can impede children’s ability to fall asleep. It’s not just the distraction of texting and gaming; the blue light emitted by these devices signals the brain to reduce melatonin production, hindering feelings of tiredness. Experts recommend that children put away their electronics well before bedtime. Dr. Lewin advises creating a buffer zone of at least an hour before sleep.
Parents may worry kids will resist this rule, but Beata Mostafavi from C.S. Mott Children’s Hospital mentions that many children feel relieved when their parents limit device usage, as it alleviates the pressure to stay updated on social media. Clinical psychologist Dr. Jeff Nalin adds that a lack of access to electronics may lead a child to feel bored and choose to sleep independently.
Charge Devices Outside the Bedroom
To prevent children from using their devices in bed, encourage them to charge their electronics in areas outside of their bedrooms. Registered nurse Mary Sweeney suggests that having children charge their devices elsewhere can deter them from reaching for electronics after turning off the lights.
Organize Homework
You can help reduce screen time before bed by scheduling homework that requires internet access for the afternoon and reserving offline assignments for the evening. Encourage your kids to complete most of their homework soon after arriving home from school, allowing them to relax in the evening. Ms. Mostafavi notes that preventing kids from rushing to finish critical tasks late in the day can facilitate a smoother wind-down process for bedtime.
Establish a Relaxation Routine
When it’s time to prepare for bed, guide your children to follow a consistent nightly routine. As Ms. Mostafavi explains, a bedtime routine can “signal the body to switch into sleep mode and communicate to the brain that it’s time to rest.” Activities could include taking a warm bath or shower, practicing breathing exercises, or journaling.
Avoid Caffeinated Beverages
Encourage your kids to minimize caffeine consumption, especially in the afternoon and evening. They should steer clear of energy drinks, which often contain more caffeine than coffee and tea. Kevin Asp, founder of SomnoSure, a sleep medicine company, recommends a calming cup of herbal tea if they desire a warm beverage. One or two strong cups can be beneficial for relaxation.
If They Wake Up at Night…
If your children wake during the night and seek comfort in your room, encourage them gently to return to their own space, advises clinical psychologist Dr. Anna Loiterstein. It’s essential to establish their bedroom as the primary place for relaxation and rejuvenation.
Editor’s Note: This content is not intended as a substitute for professional medical advice, diagnosis, or treatment, nor does it represent medical or other professional guidance.
