Aug 28

Five Ways to Improve Sleeping Problems in Children

Guest Authors children, problem, sleep, toddler Add Comment (1)

Surveys tell us that children today are getting less sleep than their peers of 30 years ago.  Lack of quality sleep can affect your child’s mood, behaviour and well-being.  In order to give your child the best chance of a good night’s sleep, try the following five tips.

Cut caffeinated and sugary drinks or snacks from your child’s diet.  At the very least don’t allow these after 3pm.  Caffeine stays in the system for up to 6 hours and can keep your child awake.  Young children should never be given caffeinated drinks.  Sugar raises blood glucose levels, which then drop during the night causing disturbed sleep.

 Turn off the TV at least an hour before bedtime.  Watching TV before bed is linked with poor sleep patterns.  Don’t allow a TV in your child’s bedroom.  This will start a lifelong habit of watching TV to fall asleep.  Turning off the TV also signals that bedtime is approaching which is important for younger children who don’t have much concept of time.

 Don’t allow your child to eat a heavy meal close to bedtime.  This can cause indigestion and restless sleep.  A light healthy snack is sufficient to keep blood sugar levels consistent throughout the night.  Oats contain the sleep inducing hormone melatonin.  So an ideal bedtime snack would be oatmeal or porridge.

 Reading a story is an important part of any bedtime routine.  Some time spent in closeness with a parent is comforting, especially when hugs and cuddles can be lost during a busy day.  Sitting and reading a story with your child is a precious physical and emotional bonding moment.  For a younger child, listening to your voice is also soothing and reassuring.

 Older kids need reassurance too.  Even if your child is able to read by himself, it is still important to spend time with him at the end of the day.  Instead of reading a story, gently talk through the days activities together.  While your child is asleep his brain begins making sense of the day, so talking the day through starts this process before he sleeps.  It also gives your child an opportunity to voice any worries he may have.

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