Why is My Child NOT Sleeping???
How to Help Your Kids Sleep Better at Night
Parents, we know you're tired. You're tired of your kids waking up in the middle of the night, you're tired of them not being able to fall asleep on their own, and you're tired of them being cranky during the day?
I want to get to the part about what to do in a minute. But first lets look at what happens BEFORE your child is going to bed.
What did they do today?
What did they eat today? When did they last eat?
Did they get enough fluids? Are they drinking too much liquid before bed?
Did they have a soda with caffeine with dinner? What about Chocolate late at night?
Did they get enough energy burned out?
TV before bedtime? Phone use, video games, computer?
Is there a night time routine?
I want you to think about the questions that we just went over and answer them. All of these things will have an impact on your child's ability to fall asleep at night. We want to start by setting children up for success at night early in the day. I know i talked about this last week but its so important especially for children to be mindful of how these activies are affecting their ability to go to sleep. Children I get it, none of us want to make changes to things that we like and enjoy and it may seem unfair but you also have to ask yourself the question..... do I want to feel better or different? if you do then you have to be part of the solution to making better choices for your own body and mind. Here is most of the problem with sleep-
We do NOT have a good night time routine that helps our mind shut down after a long day. We WANT to spend our time on electronics of some type. Interacting with friends, watching TV, of being on the computer, phone, or video games. Here is what is happening-
Blue light: The light emitted from TV screens can interfere with the production of melatonin, a hormone that helps regulate sleep. When melatonin levels are low, it can be harder to fall asleep and stay asleep.
Overstimulation: Watching TV can be stimulating. It can make it harder for you to feel tired or sleepy enough to try to go to sleep. It can be suspenseful and initiate the fight or flight response and even give you the feeling of being anxious.
Disruption: If you're watching TV in bed, it can be easy to get distracted and stay up later than you intended. You may also find it difficult to fall back asleep if you wake up in the middle of the night.
At the end of the day we have to change our HABITS to improve our sleep. Know this is not an over night fix either. It takes time. You didn't just watch one show and then you couldn't sleep. This is from months or years of the wrong habits that has now lead to you not being able to sleep and its going to take some time to make the changes in your brain and the associations with the bed and sleep to get back to where you should be.
But we're here to help. Here are a few tips on how to help your kids sleep better at night:
Establish a bedtime routine. This could include taking a bath, reading a book, or singing a songs or listening to calming music. The goal is to create a relaxing routine that will help your child wind down before bed.
Shut off the electronics and keep them out of the child's bedroom. you want them to be turned off at least an hour before you want to be asleep.
Make sure your child's bedroom is dark, quiet, and cool. A dark, quiet, and cool bedroom will help your child fall asleep more easily. If night light is needed look for options that are going to still keep the room darker.
Avoid caffeine and sugar before bed. Caffeine should be avoided after 2 pm at the latest. Sugar can make it harder for your child to fall asleep. Chocolate has some caffeine in it and may contribute to symptoms of insomnia.
Get regular exercise, but avoid exercising too close to bedtime. Regular exercise can help improve sleep quality, but avoid exercising too close to bedtime, as this can make it harder for your child to fall asleep.
Avoid letting your child nap during the day. Napping during the day can make it harder for your child to fall asleep at night.
melatonin is something that is over the counter and can be helpful in some children for insomnia. Its important to remember having good sleep takes work and in most cases this is meant to be a short term solution. In some cases melatonin has been studied for kids with certain conditions and can be used longer term under the guidance of your provider.
If insomnia persists look at other causes like anxiety, stressors, mental health conditions, sleep conditions, or having a night time routine that is disruptive to sleep.
And remember, you're not alone. Millions of parents are dealing with the same sleep problems as you. So don't be afraid to ask for help. There are people who can help you and your child get the sleep you need.
https://www.thensf.org/how-many-hours-of-sleep-do-you-really-need/
https://publications.aap.org/aapnews/news/16325/Thinking-about-melatonin-to-help-kids-sleep-Ask?_ga=2.70202128.1816292403.1686195871-1412767849.1686195871?autologincheck=redirected
https://publications.aap.org/aapnews/news/11720/Learn-strategies-to-help-teens-catch-some-Zs?searchresult=1
https://newsinhealth.nih.gov/2022/10/kids-sleep-linked-brain-health
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7940085/
Active Healing Psychiatric Services can help using an integrated medicine approach based on your individual needs.
