Sleep is a Superskill...and How to Help your Child Get Better at it

Getting enough sleep can be tough for little ones, and it's a big deal for their health and happiness. About 1 in 4 parents say their kids under five don't sleep well, which can lead to crankiness, trouble in school, and even weight issues. For adolescents, not sleeping enough has been linked to depression and higher obesity risks. 

Factors contributing to this include excessive use of electronic media and caffeine consumption. The effects are profound, impacting everything from academic success to mental health.

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Best Practices for Better Sleep

The key to overcoming sleep challenges is implementing effective sleep hygiene practices that cater to the specific needs of children and adolescents. Here’s how you can help your child master the superskill of sleep:

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1. Establish Consistent Sleep Routines

• Set regular bedtimes and wake times. Consistency helps regulate your child's body clock, making it easier for them to fall asleep and wake up naturally

• Create relaxing bedtime rituals. Activities like reading a book or taking a warm bath can signal to your child that it’s time to wind down.

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2. Optimize the Sleep Environment

• Keep the bedroom cool, dark, and quiet. Ensure the sleep environment is conducive to rest. Use blackout curtains and white noise machines if necessary.

• Make the bed comfortable. Invest in a good quality mattress and pillows that are appropriate for their age.

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3. Limit Exposure to Stimulants and Screens

• Reduce caffeine intake. Avoid giving your child caffeinated beverages, particularly towards the end of the day.

• Enforce a 'no screens' rule 90-60 minutes before bedtime. The blue light from screens can suppress melatonin production, making it harder to fall asleep. 

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4. Encourage Daytime Activities

• Promote physical activity. Regular exercise can help regulate sleep patterns, but avoid high-intensity exercise close to bedtime as it may have the opposite effect.

• Expose them to natural light. Daylight is key in regulating our sleep-wake cycles. Encourage outdoor play during the day.

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5. Mind Dietary Habits Before Bed

• Avoid heavy meals close to bedtime. Eating big meals before bedtime can cause discomfort and disrupt sleep. Opt for a light snack if your child is hungry before bed.

• Consider natural sleep aids. Incorporate foods that can naturally boost melatonin levels, like cherries, nuts, and milk, into your child’s diet.

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6. Monitor and Adapt

• Keep a sleep diary. This can help you identify patterns or behaviours that might be affecting your child’s sleep.

• Be flexible and patient. Sometimes, despite best efforts, children will have difficulties sleeping. Stay patient and be willing to adapt strategies as needed.

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Takeaway

By following these tips, you’re not just helping your child sleep better—you’re setting them up for a healthier, happier day ahead! 

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