Now that school has started in most parts of the US, parents are getting their children back into normal routines. While summer doesn’t always mean unhealthy habits, some children don’t transition well from the freedom of summer to a schedule of early bedtimes and early mornings.
Helping a child relax is not always as easy as helping an adult. Children cannot communicate as effectively about what keeps them awake or prevents them from sleeping well. And yet, children are also affected by the same things that can wreak havoc on an adult’s sleep: restlessness, stress, or even anxiety about the next day.
The good news is that there are several natural ways to improve a child’s sleep quality. Below are the best research-backed ways.
1. Optimize their sleep environment
Whether you’re an adult or a child, not sleeping in a space primed for optimal rest can distract the brain, even subtly, leading to sleep disruption. While you may be comfortable with your child’s sleep environment, it’s always a good idea to reassess.
The main ways a sleep environment can make it difficult to fall or stay asleep are:
Light: Too much light in the room, outside the window or elsewhere in view. This can come from a nightlight, an alarm clock, or a security light outside the window. Change any night lights to orange or yellow-tinted shades, which don’t disrupt melatonin in the brain as much as blue-tinted lights. If you use an LED night light, it is often a bright blue or white light and could be part of the problem. Regardless of your child’s age, consider trying a night without a nightlight. Some adapt quite well to sleeping in a much darker room.
Noise: Too much noise from other rooms in the house, street traffic outside, or even another sibling sharing a room can disrupt a good night’s sleep. If you don’t have one white noise machine of some sort in your child’s room, consider adding one. Although you don’t want to use it at full volume, a well-placed sound machine on medium or low can be very effective. Place the white noise between your child and the source of the largest sound.
Heat: Most parents don’t want their children to get cold at night, especially if they are too young to easily reach down and adjust the covers. However, the best room temperature for optimal sleep is between 65 and 69 degrees Fahrenheit. If your home is even a few degrees warmer than this, it can lead to more sleep disruptions. If your child’s bedding is too light or too heavy, it can disrupt their sleeping temperature. Even their pajamas could have an effect. Instead of heavy pajamas and blankets, opt for lighter, breathable layers that can be added or removed as needed, depending on the season.
Routine: The brain likes routine, and establishing a typical pattern can signal to the brain that it’s time to wind down and go to sleep. Sticking to the same pattern and time frame as often as possible will promote better long-term rest. Depending on the age of the child, he or she may need several hours of sleep for health, but going to bed late is usually a major culprit that leads to disturbed sleep.
2. Magnesium
Magnesium is one of the most abundant minerals in the body. It is essential for bone and muscle health and also acts as an electrolyte. Although magnesium is found in many foods (such as almonds, spinach, avocado and bananas), both adults and children can be deficient in this essential nutrient.
Magnesium glycinate is the form that absorbs the best, so opt for this and make sure you choose a milligram dose that is within the appropriate range for your child. Always talk to your child’s doctor before starting any supplement, as individual health concerns may determine which supplements are safe or recommended. If you are supplementing with magnesium, it is best to take it before bed to promote rest, relaxation and calmness. Magnesium supplements for children are often available in tablet or powder form.
3. Lavender
Both adults and children may have difficulty relaxing during sleep due to the pressures of the day, persistent stress, or the general inability to wind down. Aromatherapy with lavender can help increase relaxation, support healthy sleep, and improve the quality of sleep you can get.
Extra caution is required when using essential oils in children. It is safe to spread and handle them in moderate amounts, but there are some warnings for male children if exposing them to lavender daily. The National Institutes of Health warns that there is some evidence that lavender can cause this gynecomastia (enlarged breasts in men), although none of the clinical trials of lavender have found this to be the case in humans. If you use essential oils in your daily routine, consider the amount of exposure male children may receive and always consult with their doctor for personalized recommendations.
4. Chamomile
Chamomile has been used for centuries as a relaxing herb that can help calm the mind without leading to dependence or drowsiness the next day. It is also safe for children and features prominently in WishGarden’s Growing Pains For Kids herbal formula.
Part of the reason children have trouble sleeping is that they are often in a rapid phase of development, whether physical, mental, or emotional. Chamomile supports healthy sleep and relaxation thanks to the presence of apigenina bioflavonoid compound that it contains in large quantities.
5. Passionflower
Passionflower is another herbal ingredient that has been used for centuries to promote sleep, rest and calmness. Research shows it is effective in supporting healthy sleep. It can also help calm and soothe stress in children.
Passionflower has virtually no side effects (it’s best to consult your child’s doctor) and is not addictive, but it can lead to drowsiness the next day, which is harder for children to overcome.
Sleepy Nights & Fresh Mornings For Kids and Quiet Time Calm & Center For Kids are two gentle herbal formulations that rely on Passionflower and complementary herbs to promote rest, calmness and relaxation. If it makes your child sleepy the next day, consider having your child take it earlier in the evening, reducing the amount, or using another sleep-supporting alternative.
Writer Aimee McNew has a master’s degree in Holistic Nutrition Therapy (MNT) and is also a Certified Practitioner of Nutrition Therapy (CNTP).
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
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