According to the KidsHealth website, school-age children require approximately 9 to 10 hours of sleep each night. Unfortunately, sleep does not come easy to all children. Poor sleeping habits can do more than just cause conflict amongst the family. Lack of sleep can cause crankiness, disorientation and changes in posture and reduce your child's energy level. Luckily, there are many ways to avoid these side effects and help your child fall asleep easier at night.
Step 1
Feed your child bedtime snacks that contain the amino acid tryptophan. The AskDrSears website explains that tryptophan helps the body to produce the sleep-inducing chemical serotonin. Tryptophan containing foods include dairy products, whole grains, poultry, rice, eggs and sunflower seeds.
Step 2
Remove the television from your child's bedroom. According to the MedlinePlus website, television stimulates the brain, making sleep difficult to achieve.
Step 3
Maintain a predictable and soothing bedtime routine. The Mayo Clinic suggests incorporating bathing your child, brushing her teeth, singing lullabies and reading books into your nightly routine.
Step 4
Keep the bedroom as quiet as possible for your child. If outside noise is unavoidable, the MedlinePlus website recommends using a sound machine or stereo to block noise.
Tips and Warnings
- Bed time can be difficult if your child isn't tired. Wind your child down each night, avoiding stimulants such as television or physical activity close to bedtime. The Mayo Clinic suggests cutting back naps to make him sleepier at bedtime. Or you can attempt to put your child to sleep earlier at night. Modify bedtimes gradually, putting your child to sleep just a few minutes earlier each night until you reach your desired bedtime.
- The AskDrSears website warns that children should steer clear of caffeinated beverages. Caffeine is a stimulant that speeds up the nervous system and increases the amount of adrenaline in the blood. It can remain in the system for up to six hours, causing children to feel wakeful at bedtime. Limit your child's caffeine intake to less than 50 milligrams per day---that's just one 12-ounce soft drink.
