Practical Things to Do to Help a Kid Who Struggles to Get to Sleep

Sleep plays a vital role in every child’s well-being.

It’s during sleep that children’s brains develop, consolidate memories, and carry out essential psychological and physical repairs.

Prolonged lack of proper sleep can lead to issues with mood, behavior, academic performance, and even physical growth.

Different age groups can be affected differently by inadequate sleep.

Young children who are not sleeping enough may become hyperactive during the day, resulting in tantrums and unwillingness to cooperate.

Teens also need sufficient sleep for optimal functioning.

When battling insomnia or irregular sleep patterns, they may experience poor concentration, memory lapses, decline in school grades, or even increased risk-taking behavior such as substance abuse.

Therefore, it’s imperative that children of all ages receive an adequate amount of sleep each night.

Establishing good sleeping habits from early childhood can go a long way toward avoiding these potential problems into adolescence and beyond.

If your kid is struggling to get to sleep, there are several practical things you can do to help them get the rest they need.

Practical Things to Help Child Fall Asleep

Here are the top eight you should embrace.

1. Establish a Routine

First and foremost, you need to establish a regular bedtime routine for your child.

Replicating the same pattern of actions every night can give a clear signal to their body that it’s time to sleep.

This routine could include activities like taking a bath, brushing teeth, and reading stories.

2. Set an Appropriate Bedtime

Secondly, set an appropriate bedtime. The time should not be too early or too late. It should also be suitable for your child’s age.

The best time is usually when your kid naturally starts to feel tired. For instance, if you notice them getting sleepy at eight p.m. regularly, make that their “official” bedtime.

3. Create a Calming Sleep Environment

Creating a calming sleep environment is paramount. Your kid’s room should be dark and quiet with no distractions such as electronic devices or loud noises from other parts of the house.

Besides it’s essential to prioritize safety in your child’s sleep space. Invest in toddler beds with side rails to ensure a secure and protected sleeping area.

These thoughtfully designed beds not only contribute to a calm atmosphere but also provide the necessary support to prevent any accidental tumbles during the night, giving you peace of mind as your little one enjoys a restful sleep.

If your child isn’t comfortable in total darkness, consider incorporating night lights or soft ambient lamps.

4. Encourage Regular Physical Activity in the Daytime

Regular physical activity during daytime hours can significantly improve sleep quality at night.

Encourage activities such as playtime, family hikes, or after-school sports to ensure they get their energy out during the day.

5. Avoid Heavy Meals Close to Bedtime

Diet often plays an important role in sleep regulation as well. Heavy meals right before bed can cause discomfort and sleeplessness.

Therefore, try scheduling your child’s dinner at least two hours before their bedtime.

6. Limit Sugar Intake

Limiting the consumption of sugary foods and drinks can work wonders. Even small amounts of sugar may interrupt sleep patterns in kids.

So, make sure your child doesn’t eat or drink any sugar for several hours before bedtime.

7. Help Your Child to Manage Stress

Sometimes, stress can be a huge hindrance to a child getting a good night’s sleep.

If school assignments or challenging social situations worry your child, reassure them that it’s okay to talk about these problems with you.

You might also want to introduce them to age-appropriate stress management techniques like meditation or deep breathing exercises.

8. Consider Giving Your Kid Magnesium or Vitamin B6 Before Bedtime

One way to potentially improve your child’s sleep issues may lie in proper nutrient supplementation.

In particular, magnesium and vitamin B6 could be beneficial in helping your child to get a proper night’s sleep.

Magnesium promotes full-body relaxation by activating the parasympathetic nervous system, which is a key driver in achieving calmness and tranquility.

This essential mineral also regulates melatonin levels, the hormone that controls the sleep-wake cycle.

Similarly, vitamin B6 plays an important part in boosting melatonin biosynthesis.

Studies indicate that increased plasma levels of melatonin due to B6 supplementation can have therapeutic effects on sleep patterns.

In combination, both these vitamins for better sleep could work wonders for promoting restful sleep by reducing sleep disturbances and enhancing overall sleep quality.

The Takeaway

Fostering healthy sleep habits in children can pave the way for a lifetime of good health and vitality.

So, by using practical methods like those above to help your child sleep, you’re also nurturing their future success and happiness.