At the end of a long day, putting the kids to bed can seem like a daunting task. Bedtime may drag on as shiny, tantalizing distractions capture your children’s attention while you give countless reminders to shower, brush teeth and use the restroom. Finally, you say goodnight and close your children’s bedroom door. You breathe a sigh of relief thinking you can relax—or be productive—for the rest of the evening, only to be interrupted by a child popping out of her room saying, “I can’t sleep!”
Take heart! We can mitigate this!
Plenty of Sleep Is Crucial for Your Children’s Well-Being
Pushing boundaries is in a child’s job description, and bedtime is an area that will be tested. Holding the line with a regular bedtime is good for physical growth, brain development, mood regulation and a healthy immune system.
Experts recommend that school-age children get nine to 12 hours of sleep each night. It might take some effort, but moving bedtime one hour earlier can make a drastic difference for your child. You may be surprised by how greatly sleep can improve temperament, performance at school, mental health and decision-making.
Work with Natural Body Rhythms
It’s normal to want to stay up later in the summer, but start rolling back bedtime several weeks before school begins. Since hormones and circadian rhythm are involved, rewind bedtime just 15 minutes at a time for three to seven days and then repeat the process until you reach the desired bedtime. Try to keep bedtime consistent. Late Friday and Saturday nights throw off school nights.
To optimize circadian rhythm, get some morning sun and spend time in nature during the day. But come nighttime, have your child avoid exercise and start calming the body an hour or two before sleeping.
Another helpful tack is limiting sugar and caffeine intake, especially before bed. As kids get older, their activities tend to go later at night. Keep in mind that tossing your child a Gatorade after practice or going out for ice cream to celebrate a great game can mess with his sleep.
Create a Sleep Oasis
A comfortable bed that isn’t too firm or too soft can make a world of difference. A good mattress promotes healthy spinal alignment, prevents pain and reduces tossing and turning. If you think your child needs a change, my husband and I would be happy to show you the selection at our mattress store and offer a KC Parent discount.
Investing in blackout shades, a white noise machine or fan and maybe even a sleep mask or ear plugs can all help with creating a cool, dark and quiet sleep environment.
We can’t force sleep to come, but we can put ourselves in the right disposition to receive sleep as the gift that it is. We suggest that our kids find a comfortable position and lie still with their eyes closed, as well as consider some deep breaths or counting 100 breaths.
Trade Screens for Books
In the evening, blue light from screens tricks our brains into thinking it’s daytime. This limits production of melatonin, the hormone needed for sleep. Alternatively, reading allows your brain to work while your body begins to rest. Plus, you’re setting your children up for success when they fall in love with reading. If your child is too young to read, snuggle in and read books to him.
Close family relationships can reduce anxiety and improve behavior, but full schedules often crowd out time for that daily connection. Throughout my parenthood, I have found that my favorite way to “waste time” with my kids is reading. Consider a whole family read-aloud because your kids are never too old for it. Some of our favorite read-alouds have been Brambly Hedge that is beautifully illustrated by Jill Barklem, A Bear Called Paddington by Michael Bond and the graphic novel version of The Hobbit by J. R. R. Tolkien.
Peace of Mind Supports Sleep
Take time to talk through and process the day’s events to help ease worries. If you think it could help your child open up, offer a shared journal to your child, one you each write in and pass back and forth.
Also harness the power of Vitamin G: gratitude. Sometimes, overtired kids can spiral into a negative mindset. Counter this by having a thankfulness competition. Relax with your children and take turns sharing one thing for which you are grateful. See who can come up with the most.
A good morning begins the night before. Have your children organize their backpacks and lay out tomorrow’s outfits before bed. This helps kids go to sleep with a sense of accomplishment and the assurance that they are prepared well for the next day.
Bedtime can be a great time for connection, so try to make it enjoyable. Give your children a hug before bed and bless them with a little prayer or affirmation. They will drift off feeling secure because of the warmth you have shown them.
Adrienne Doring lives in Prairie Village with her husband, Greg. They have five children, ages 14 and younger. They own Factory Direct Mattress of Overland Park, which can be found online at FDMattressOverlandPark.com.