Often children face difficulty in sleeping due to anxiety, family issues, and sleep disorders.
They sense their parents’ concerns and become uneasy. Often there is an external factor contributing to their anxiety and stress, which disturbs their sleep hormones and makes it hard for them to fall asleep.
Sleep deprivation, in turn, causes several health problems in children. Therefore, their sleep patterns must get restored for a healthier life. Your child needs a minimum of nine hours of sleep to regain their health and bodily functions and make them happier.
There are many ways you could help regulate the sleep hormones of your children. Some of the most efficient methods have been listed below, which could help in maintaining optimal sleep.
How to Regulate Your Child’s Sleep Hormones
It is safe to try home remedies for the improvement in the quality of your child’s sleep. Some behavioral interventions can work wonders.
However, you can also choose to give melatonin supplements to your child, which could help in increasing the melatonin content for the induction of deep restorative sleep.
These supplements are specifically designed to be consumed easily by children in the form of delicious melatonin gummies for kids.
How to Help Kids Fall Asleep
The quality of your and your child’s nighttime sleep depends on the activities that you have been doing the whole day.
Set rules to follow the tips mentioned below to help your kids fall asleep.
1. Set a Designated Time Schedule
For healthy sleeping patterns, you must design a schedule and stick to it. There should be an allowed time frame for all daytime activities, meals, and sleep-wake programs.
Moreover, incorporate bedtime rituals such as bath, storybook reason, diary writing, etc. It could give a sense of purpose which could make bedtime a reward.
This schedule should be posted where you could be reminded of it often, preferably on your kitchen refrigerator.
2. Increase Outdoor time in the day
Take the initiative as a family to wake up early and spend time outdoors so that your natural circadian rhythms could get a boost. Sunshine is the best signal that tells your brain the time to wake up.
You could also play outdoor games with kids to increase their sunlight exposure. This would also enable you to spend quality family time together and improve your relationship with your kids.
You could also try gardening with your kids for increased outdoor exposure. Also, being close to nature improves your overall health and production of hormones.
3. Incorporate Physical Activity or exercise in your child’s daily routine
Physical activity is a miracle cure to induce a night of deep sleep. The more physically active your kids are during the day, the better they will sleep at night.
Encourage your children to participate in sports activities. You could give them challenges to boost physics activities, such as shooting 100 basketball hoops, arranging a pushup competition between your kids, or standing on one leg.
Also, night strolls help a lot to regulate your kids’ melatonin production. Studies suggest that physics activities could boost melatonin production at night.
4. Limit screen time, especially before bedtime
Lights emitted from screens are very damaging for the production of melatonin hormone in your brain. Especially kids get more affected as they are fragile and sensitive. Screen Time should be banned at least an hour before bedtime.
To implement this strategy, you should follow it yourself and lead by example. It is because children mostly follow their parents’ actions.
You could remove gadgets from your child’s room at night. They should, however, be allowed to read, write, or play board games.
5. Make their Bedrooms a cozier place to sleep
It is crucial to make your child’s bedroom as cozy, comfortable, and inviting as possible for regulating sleep hormones. External noise can also disturb your child’s sleep patterns.
The light in your child’s room also plays a critical role. Bright lights can mess with melatonin production. In contrast, dim night lights are ideal for creating a sleep-inducing environment.
Meditation is a great help in inducing restorative and continuous sleep. It is usually associated with adults. However, it is equally effective for children.
Try meditating with your kids, and you’ll all enjoy the fun time together. Teach them to breathe in and out and do other exercises.
They might be difficult at first, but with time they will get comfortable with the idea of meditation. Meditation helps quieten the mind, diffuse anxiety, and assist in a quicker and deeper sleep.
You can build your child’s trust by sharing family problems and issues with them. Children usually become restless and sense something wrong.
If you share the situation with your kids and reassure them that you have things under control. This way, they would ease up and sleep more peacefully. Their fears will minimize, and they will trust you more.
To sum up, be an example and incorporate discipline in your own life to inspire your kids to lead a disciplined life. The more scheduled your life is, the better the quality of your sleep.
Also, try incorporating foods enriched with melatonin for a deeper, continuous, and peaceful sleep.
About The Author:
Stacey Smith is a freelance health writer. She is passionate to write about women’s health, dental health, diabetes, endocrinology, and nutrition and provides in-depth features on the latest in health news for medical clinics and health magazines.