Good Sleep Habits
Good sleep habits play a big role in children’s mental and physical health as well as their overall well-being. Children who have experienced adverse childhood experiences (ACEs) may have an especially hard time getting enough sleep. Paying special attention to your child’s sleep can be an important step toward helping them cope with hardships from their past. Research shows that children who get the right amount of sleep are sick less frequently, have less trouble with focus and behavior at school, and manage stress more easily.
Here are some ideas to help your children get a good night’s sleep:
Routines are your friend
Children thrive with a predictable routine, especially if it involves quality time with their parents or caregivers. Create some rituals for naptime and bedtime that encourage your child to settle more easily into sleep. You may want to read a book together, sing a lullaby, or just talk quietly.
Keep bedtimes and wake-up times consistent
Our bodies are healthier and our brains work better when our sleep schedules stay regular and predictable. It also helps the bedtime routine go more smoothly when kids know what to expect. Try to have your child go to bed around the same time each night. A consistent bedtime can also make waking up the next morning much easier.
Stay active during the day
Children who get enough exercise also have an easier time going to bed at night. So make a family routine for play and other physical activity, perhaps walking to the park, climbing on monkey bars or playing a favorite sport together.
Cut back on television and other screen use
This is especially important in the evenings. Keep TV, phones and other technology out of the sleep space. Research shows that blue light from the screens keeps children from feeling sleepy and relaxed in the evening. Screen use before bed can make it more difficult for them to fall asleep and stay asleep.
Make the bedtime comfortable and inviting
Create a space that helps children fall asleep. Keep lights dim and noise levels low. The temperature should be cool rather than cold or hot.
Give your teen limits on night-time phone use
You may want to say ‘no more phone or computer use after 10 or 11:00 p.m.,’ says teen clinical psychologist Barbara Greenberg of Fairfield County, Connecticut, who says she regularly sees clients whose kids are up to midnight or 1 a.m. “Some teens feel obligated to keep texting back their friends until the wee hours of the morning,” she says. “Having a limit may actually come as a relief – they have a good excuse to turn off the phone and go to sleep.”
Seek support from a health care provider
If your child experiences sleep problems such as frequent awakenings, frequent nightmares or night terrors, or sleepwalking, talk with your healthcare provider.
References
American Academy of Pediatrics. Sleep. https://www.healthychildren.org/English/healthy-living/sleep/Pages/default.aspx. Accessed January 25, 2018.
Wolke D, Lereya ST. Bullying and parasomnias: a longitudinal cohort study. Pediatrics. 2014 Oct;134(4):e1040-8.
Noll JG, Trickett PK, Susman EJ, Putnam FW. Sleep disturbances and childhood sexual abuse. J Pediatr Psychol. 2006 Jun;31(5):469-80.
Wolfson AR, Carskadon MA. Understanding adolescents' sleep patterns and school performance: a critical appraisal. Sleep Med Rev. 2003 Dec;7(6):491-506.
Fatima Y, Doi SA, Mamun AA. Longitudinal impact of sleep on overweight and obesity in children and adolescents: a systematic review and bias-adjusted meta-analysis. Obes Rev. 2015 Feb;16(2):137-49.
