Some thoughts on sleep routines
Is your child having trouble falling asleep? This seems to be a common problem – especially around the ages of 10 – 14 and one that worries parents as we all know that children need to get a proper night’s sleep.
The literature available suggests that one of the more successful approaches to the problem is to ensure a bedtime routine. This is especially effective if a child’s sleeping problems can be traced back to habits the child has developed that interfere with good sleep.
The first step would be to check to make sure your child’s routines are sleep-friendly. For example, one of the best ways to ensure healthy sleep is setting a consistent wake-up time and sticking to it. The wake-up time doesn’t have to be exactly the same time every day, but it should be within a two-hour window.
Although it may seem helpful to let children sleep in on the weekends, it actually disrupts their internal clock. That makes it much tougher to get back into a weekday sleep routine on Monday. Sleep deprivation then gets worse during the week.
Also, consider your children’s use of electronic devices before bedtime. Many tweens and teens have televisions and computers in their bedrooms. They keep their cellphones close by at all times. These devices can make it hard to disengage from stimulating activities.
For the best sleep, children should turn off all electronic devices at least 30 to 60 minutes before bedtime. This gives the brain time to relax and wind down, making it easier to fall asleep. It is strongly recommend that computers and TVs be kept out of a child’s bedroom. It is best for cellphones to be shut down and stored in another room at night.
Children should avoid any food or beverages that contain caffeine or sugar at least two to three hours before bedtime. Daily exercise and other physical activity can aid sleep. But have them finish those activities at least two hours before he goes to bed. Also, even if they are sleepy during the day, encourage them not to nap. Naps do more harm than good when it comes to getting good sleep because they often make falling asleep at night harder than ever.
For some children, when they lie down at night worries and concerns creep into their minds, making it hard to relax and fall asleep. To help clear their minds, it may be useful for them to take a few minutes before bedtime to write down anything that’s on their minds or tasks they need to do. Once they are on paper, sometimes children are better able to let their concerns go and get to sleep more easily.
Although it is not a common condition, another source of a child’s problem could be a sleep disorder related to the workings of his internal, or biological, clock. The most common such problem with tweens and teens is called delayed sleep phase syndrome. Children who have this sleep disorder are “night owls.” According to their internal clock, their day is longer than 24 hours. As a result, they tend to fall asleep at progressively later and later times each night and then have difficulty waking up in time to go to school.
It is important for your child’s sleep problem to be addressed. Too little sleep can make it hard for a child to concentrate and pay attention at school. It can lead to mood swings and irritability, and can increase a child’s tendency to accidents.
Try to first address any habits that may be interfering with your child’s sleep. If changes in bedtime habits don’t help, make an appointment to see a sleep specialist in case he or she has a sleep disorder.
The content of this post was sourced from the Mayo Clinic.