Better Sleep
Many children have trouble with sleep, nightmares, or night terrors at some point. Most outgrow these problems and they won't cause any long-term harm.
Often, there's no clear reason why a child struggles with sleep. However, these issues can be more common after big life changes like losing a loved one, parents separating, bullying, moving, a traumatic experience, or if your child is dealing with anxiety or low mood.
The good news is there are things you and your child can do to manage these difficulties. This guide has lots of helpful tips. Not everything will work for every child, so try different approaches and see what works best for your child.
It's completely normal for children to have trouble sleeping from time to time. They might struggle to fall asleep or wake up during the night and have difficulty getting back to sleep. These issues often resolve on their own after a short while. However, if sleep problems persist, they can affect your child's energy levels, mood, and concentration. That's why it's important to help your child get a good night's rest.
If your child continues to struggle with sleep, talk to your GP or contact us, especially if you think the problems are connected to other emotional difficulties or started after a major life event.
Establish a bedtime routine
Have a bath
A warm bath can aid sleep by:
Regulating Body Temperature: The rise and fall in body temperature after a bath mimics natural sleep patterns.
Promoting Relaxation: Warm water and the act of soaking soothe muscles and ease stress.
Establishing Routine: A regular bath signals to the brain that it's time to wind down.
A Warm Glass of Milk
Warm milk is often associated with better sleep, and there are a few potential reasons why:
Tryptophan: Milk contains tryptophan, an amino acid that helps produce melatonin and serotonin, hormones that promote sleep and relaxation.
Psychological Comfort: The warmth and familiar taste of milk can be soothing and evoke positive childhood memories, creating a sense of comfort and security that helps with sleep.
Routine: Similar to a warm bath, having a warm drink like milk before bed can become part of a relaxing bedtime routine, signaling to the body that it's time to unwind and prepare for sleep.
Read A Book
Reading a book before bed can help you sleep for a few reasons:
Mental Relaxation: Engaging with a story can distract your mind from daily worries and stresses, allowing your thoughts to settle down.
Reduced Screen Time: Reading a physical book avoids the blue light emitted from screens, which can interfere with melatonin production and disrupt your sleep cycle. Routine: Similar to other bedtime rituals, reading can signal to your body that it's time to relax and prepare for sleep.
Physical Relaxation: Reading in a comfortable position can help relax your muscles and prepare your body for rest.
However, the type of book you choose can also affect your sleep. Opt for calming, non-stimulating genres like fiction or non-fiction that won't get your adrenaline pumping. Avoid suspenseful or action-packed books that might keep you awake.
Use A Relaxation App
Relaxation apps can help with sleep in several ways:
Stress Reduction: They often offer guided meditations, breathing exercises, and calming soundscapes that reduce stress and anxiety, which are common culprits of sleep disturbances.
Mindfulness: Many apps promote mindfulness techniques that help you focus on the present moment, letting go of worries and racing thoughts that can keep you awake.
Sleep-Specific Content: Some apps have dedicated sleep stories, soothing music, or nature sounds designed to lull you into a peaceful state conducive to sleep.
Routine: Using a relaxation app as part of your bedtime routine can signal to your body that it's time to wind down and prepare for sleep.
Tracking: Some apps track your sleep patterns, providing insights that can help you understand your sleep better and make adjustments for improvement.
Have A Cuddle
Cuddling helps with sleep, especially for younger children and children who struggle to feel safe, for several reasons:
Emotional Security: Physical touch releases oxytocin, the "love hormone," which promotes bonding, reduces anxiety, and creates a sense of safety and security. This is particularly important for children, who rely on their caregivers for comfort and reassurance.
Physical Comfort: The warmth and pressure of a cuddle can be physically soothing, helping to relax muscles and slow down heart rate, creating a more peaceful state for sleep.
Regulation of Body Rhythms: Cuddling can help regulate a child's breathing and heart rate, synchronizing them with the caregiver's, which further promotes relaxation and sleep.
Bonding and Connection: Cuddling strengthens the emotional bond between caregiver and child, reinforcing feelings of love and trust that are essential for healthy development and emotional well-being. This sense of connection can ease anxieties and help a child feel safe and secure enough to drift off to sleep.
Melatonin Rich Foods
There are certain foods that can increase the natural amount of melatonin in your body, so-called melatonin rich foods. In addition to warm milk, mentioned above, here are some:
Tart Cherries
Walnuts
Pistachios
Almonds
Flaxseeds
Oats
Rice
Mushrooms
Goji Berries
Cognitive Shuffling
You're thinking "finally, some advice that I am not already familiar with."
Cognitive shuffling, also known as Serial Diverse Imagining (SDI), was designed by university professor Dr Luc P. Beaudoin. The idea behind it is that a lot of sleeplessness is based on the cycle of: not sleeping -> thinking -> overthinking -> awareness of lack of sleep, which leads to not sleeping, which....
You get the idea. Using Cognitive shuffling, or SDI, is simple:
Think of a Neutral or Peaceful Target: A target is defined as a place, person, object. Once you've picked your first, focus on it for 5—15 seconds. Don't think about it too much, and then...
Think of a New Unrelated Neutral Or Peaceful Target: The key is for each new target to be unrelated to the last. You were just thinking of a sheep? Think of a bath tub. Repeat steps one and two until you feel the need to sleep.
Have you ever had a device you couldn't switch off or reboot, so instead you held the power button until it cut out? This is the same idea. You are short-circuiting your brain's obsessive, runaway thinking. Give it a go. See how you get on. Take a look at the video below if that helps:
What Relaxation Apps Are There for Teenagers and Adults?
What Relaxation Apps Are There for Children and Families?
Somebody Once Said Something About Melatonin-Rich Foods
Incorporating these melatonin-rich foods into your diet, especially in the evening, may help increase your natural melatonin levels and promote better sleep. However, it's important to remember that individual responses may vary, and these foods should not be considered a replacement for proper sleep hygiene practices. In addition to milk above, here are some ideas:
Tart Cherries: These contain high levels of melatonin, a hormone that regulates sleep-wake cycles. Studies suggest that consuming tart cherries or their juice can improve sleep duration and quality.
Pistachios: This nut is another excellent source of melatonin. A handful of pistachios as a bedtime snack might help you fall asleep faster and sleep more soundly.
Grapes: Grapes, particularly their skin, contain melatonin. Eating a small bunch of grapes or drinking grape juice may have a positive impact on your sleep.
Eggs: Eggs are a good source of melatonin, especially when consumed in the evening. They also provide protein, which can help stabilize blood sugar levels and prevent sleep disruptions due to hunger.
Fish: Some fatty fish like salmon and tuna are good sources of melatonin. Additionally, they contain omega-3 fatty acids, which have been linked to better sleep quality.
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