It’s back-to-school and many parents are working on sleep with their kids. In previous entries I reviewed evidence that most teens do not get sufficient sleep, shared authoritative guidelines for how much sleep kids should get and summarized the most common ways kids suffer when they do not get enough sleep. Here I offer guidelines for how you can promote a good night’s sleep in your kid.
• Try to encourage a consistent bedtime ritual that starts about an hour prior to the time you’d like your to fall asleep. In this hour try to avoid activities that promote an active or a fretful mind. For younger children reading them a book as they lay in bed can be effective. A shower or bath in this hour can also be relaxing.
• Baring unusual circumstances, consider not allowing your kid to keep a cell phone in her bedroom.
•Try to avoid allowing your kid to watch TV as he falls asleep. However, if you do, make sure it is not on for long and that it is turned off shortly after he falls asleep.
• If your kid is waking up soar or stiff or if her mattress is showing signs of wear or tear, consider replacing it.
• If your kid reports being too cold or too hot when trying to fall sleep, adjust accordingly.
• Try to avoid laying with your child until she falls asleep. If her anxiety level seems to mandate such, see a qualified mental health professional for help.
• Dim night lights are fine to use if such makes your child more comfortable.
• Of course, try to ensure that your child’s environment is quiet. If you live in a busy area and outside noise is interfering, consider purchasing a noise cancelling machine.
• If your kid consistently fights you in getting to bed on time, consider making her earn access to a desired activity or object the next day by getting into bed on time (e.g., cell phone access the next day is earned by having gotten into bed on time with the lights out). This is not punishment. (“I’m taking your cell phone away because you did not get to bed on time.”) This is reward. (“You earn your cell phone each day by having gotten to bed on time the night before.”) So, your kid either earns or doesn’t earn the desired activity or access while you remain an empathic bystander.
• If your kid reports that he cannot fall asleep because his mind is too busy, try one or more of the following strategies:
- At a soft volume, play an audio recording of a story with which your child is familiar. Try to avoid plots that are action packed. Also, make sure to turn it off shortly after your kid falls asleep.
- Encourage your kid to imagine that it is the next day and he is in a boring class. In the class he is extremely tired, but he MUST stay awake. Encourage your kid to imagine what each of her senses experience as he does this mental exercise.
- Encourage your kid to imagine a repetitive pleasurable activity (e.g., fishing, cheerleading, pitching a ball game, dancing, etc.). Again, encourage her to engage all of her senses when imagining this activity.
- Play sounds from nature (e.g., the beach, a rainforest, etc.) or other soothing music (e.g., insomnia tracks available on iTunes). If your child has a device like an iPod, he may enjoy using one of the compatible pillows that are available.
- Some people report that the aroma of lavender can have a sedating effect. So, consider this as well.
Insomnia is like a fever as it is a symptom that has many possible causes (e.g., sleep apnea, mood disorders, anxiety disorders, etc.). If your child suffers from persistent insomnia consult with your child’s pediatrician regarding possible medical causes. If medical interventions do not resolve the problem, are contraindicated or will take a while to implement, consider seeking out the services of a qualified mental health professional.