Getting children under the age of 7 to fall asleep at a reasonable hour can be a challenge for even the most experienced parents. There are many ways to help your child settle in for bed, including relaxation techniques, specific bedtime routines, even herbal supplements. But always check with your children's pediatrician before starting any alternative treatments for your kids.
Relax
There are times when children have a hard time winding down at the end of the day. One way you can help your child to relax is by turning off the television. According to Dr. Darcy Thompson at the Center for Child and Community Health Research in Baltimore, too much TV throughout the day causes irregular sleep schedules in children younger than 3 and puts them at a higher risk for disturbed sleep. Instead of using your child's favorite TV show to calm him, try putting on some soothing music and reading a favorite story.
Creating a Routine
Children thrive on routine. Creating a pleasant and peaceful routine before bedtime lets your child know what to expect and when the time for sleep is approaching. You can start your nighttime ritual at any point in the evening, beginning after dinner or as late as 45 minutes before you'd like your child to be in bed. A warm bubble bath, clean pajamas, a book and a cuddle are ways to get your little one sleepy and ready for bed.
Lavender, Chamomile and Vanilla
Traditional herbs and spices can help your child gear down for sleep. Using a lavender-scented soap in the bath will promote relaxation. You can also find room and pillow sprays that feature the calming effects of chamomile and vanilla. Kathi Kemper, director of the Center for Integrative Medicine at Wake Forest University Baptist Medical Center, reviewed the effects of chamomile tea use in children and found it's a relatively safe and mild sedative. She cautioned that your child should not use this herbal remedy if he has a sensitivity to ragweed.
Melatonin
The herbal supplement melatonin can also wind kids down for sleep. Melatonin is a hormone produced in the brain and is stimulated by darkness, allowing you to fall asleep. A Mayo Clinic report says some studies have demonstrated that children who take melatonin in sublingual form, usually a dissolvable pill or spray, have experienced a reduction in the time they take to fall asleep and are likely to sleep longer. The report also says to use this sleep remedy with caution because not enough research has been done on the effects of melatonin supplements in children. Check with a qualified health care professional before administering any form of medication to your child, even if the product is considered all natural.
How to Decide
When it comes down to it, only you can decide what's best your family. Take into consideration how old your children are, how important it is for them to go to bed at a specific time each night, and your own personal routine. Melatonin may be an exceptional help to some children, while others may find it not as effective. Sometimes, it's a good idea to just start simple. A warm, calming bath may do wonders in lulling your little one into a peaceful state, more so than any other remedy.
