If you’re a parent, you know sleep hygiene is critical because you know what your kids are like when they don’t get enough sleep. For babies and young children, it can result in crankiness, crying, and tantrums. For older kids, it can mean moodiness, fogginess, and difficulty focusing. If your child is exhibiting these symptoms, they're not alone. Many children have trouble getting the recommended amount of sleep for their age group. But don’t worry, it’s never too late to instill great sleep hygiene and healthy sleep habits in your kids. If you’re looking for help getting your kids a full and restful night’s sleep, here are some tips to help them fall asleep fast.
If you notice your baby routinely takes naps for longer than two and a half hours, or if your baby is extremely fussy when put to bed, the eat-play-sleep cycle may help. To transition to this cycle, feed your baby immediately upon waking. Then, play until your baby shows signs of sleepiness. Once they are sleepy, put your baby down to sleep. Repeat throughout the day. On this schedule, your baby may take shorter naps of about one hour. Because hunger will wake the baby, they will be more prone to taking a full feeding and less prone to wake-up fussiness.
It’s never easy to wake a sleeping baby, but letting them sleep for too long may mean a sleepless night for both of you. If your baby has been asleep for more than two and a half hours and shows no signs of waking, try gently waking your infant with light music or a gentle touch.
Some babies can sleep through an earthquake, but for light sleepers, a white noise machine can help mask disruptive everyday noises, like a ringing telephone or the sound of creaking stairs. White noise also has soothing, calming properties, so it can be especially helpful for a baby who gets irritable when in a crib.
You know your baby best, so if you have a schedule that works for the two of you, try to stick to it. If your baby is in day care, follow the day care’s feeding and nap schedule on the weekends so your baby always knows when it’s time to be fed and when it’s time to go to sleep.
Try doing something your kid enjoys at the end of the day, like reading a story together or listening to a few of your favorite (soothing) songs. This helps make bedtime something to look forward to and gives consistent cues to your child’s brain that it’s time for bed.
Playing video games, watching TV, and using a tablet at night can be disruptive to the body’s circadian rhythm. The bright light from these screens signal to the brain that it’s still daytime and time to be awake. Try to keep screens out of the bedroom and have at least two hours between screen time and bedtime. (Hint: if nighttime screens are unavoidable, like for doing homework, try using them in “night mode” or downloading a yellow light app for your computer and smartphone. This will make the light less intense, which has been shown to have less of an impact on your circadian rhythm.)
Kids who spend most of their day indoors may not have a smoothly functioning circadian rhythm. Getting outside for even a few minutes when the sun’s out helps the body to regulate its internal sleep-wake cycle, and it’s even better if they can do some physical activity, such as riding a bike, when outside.
For kids who are naturally restless sleepers, melatonin may help them fall asleep. Melatonin is a sleep hormone that the brain produces in conjunction with the sleep-wake cycle. Taking melatonin will make your child feel calm and sleepy.
Limiting screen time, getting outdoors, and having a great bedtime routine are still vitally important for your teen. The brain and body go through major changes during adolescence, so getting enough rest is more important than ever.
Teens are old enough to start taking control of their own sleep habits, but it’s never too late to teach them good ones! Knowing how to practice great sleep hygiene is knowledge that will serve them well throughout life.
While some of your kid’s meals and exercise habits may be out of your control, like meals at school or at a friend’s house, encourage your teen to consistently exercise and eat nutrient-rich foods. Exercise and good nutrition will help your teen feel awake and refreshed during the day and sleep through the night.
A teenager who likes to snooze the day away on Saturdays and Sundays is probably not getting enough sleep throughout the week. Not getting enough sleep on weeknights and then oversleeping on weekends will wreak havoc on the body’s ability to know when to wake and when to sleep, which can make your teen feel wired instead of tired at night, and groggy instead of alert in the morning. While sleeping in an extra half hour won’t have a huge effect, keep your teen on a consistent schedule throughout the week. Whether your child is a newborn or a teenager, sleep is vitally important for a growing body and brain. If you notice your child is lethargic during the day or overly energetic at night, give these tips a try.
