How do you help your kid fall asleep? It’s a question that every parent struggles with. When kids stay up late, they struggle to get enough sleep the next day and fall behind on their rest again. Their growing brains and bodies need more sleep than adults do—about 10 hours a night for school-age kids and teens—but many struggle to get even seven hours on a normal school night. That’s why the sooner you can get them to sleep, the better! Read on for some helpful tips on how to fall asleep fast for kids, because it’s not as easy as we think.
Why is it hard for kids to fall asleep?
As we age, our bodies and brains change, which also means that our sleep patterns change as well. The amount of sleep we require changes as we age and grow, with kids needing more sleep than adults. This is because their growing brains and bodies need more sleep than adults do—about 10 hours a night for school-age kids and teens—but many struggle to get even seven hours on a normal school night. The biggest difference is that, as we age, we naturally become less sensitive to sleep-inducing hormones like melatonin and serotonin. And while kids need more of these to get off to dreamland, they also need more of their parents’ help to get there.
Establish a bedtime routine
One of the most important tips on how to fall asleep fast for kids is to establish a bedtime routine. This will help your kid wind down and relax before bed, building a pattern that will become second nature. The routine should be short and soothing and include something that your child enjoys. Depending on the age, you could read a story, sing a song, or even play a game together. You could also dim the lights, lower the volume on the TV, and let your child choose a special stuffed animal or doll to hold.
Darkness and light
Darkness is key to helping everyone fall asleep fast for kids, and for good reason. Our bodies produce melatonin when we’re in the dark, which is essential to getting enough sleep. When we’re exposed to bright light, whether from artificial or natural light, our bodies don’t produce melatonin. If your kids struggle to fall asleep, they may be exposed to too much light, either from the sun or artificial light. Make sure the room is dark and use blackout curtains to block light. If your child has trouble falling asleep, try turning off the lights and bringing down the shades several hours before bedtime. This will help your child’s body naturally produce melatonin and fall asleep faster.
Music and scent
Kids love to be comforted by music, so you could use that to your advantage. A calm, gentle melody will help soothe your child and help her fall asleep. If your child is having trouble sleeping, use scents to help calm and relax him. Lavender is a natural sleep aid that’s safe for young kids, and you can use other scents as well. Vanilla, for example, is a natural sleep aid. You can also try other sensory-based activities like soft teddy bear hugs, warm baths, or gentle foot rubs.
Try a warm bath
A warm bath before bed can help your kid fall asleep faster. Mix in a few drops of lavender essential oil or sprinkle a few drops of baking soda into the water to enhance the soothing effect. Muffling the sound of running water will help your child relax and focus on the sensations of the water, rather than the noise. Bubbles are another great addition to bath time, but avoid using soap or shampoo, as those products can irritate your child’s sensitive skin. Don’t forget to end the bath with a warm towel and a gentle massage to help your child relax.
Turn off screens an hour before bed
Studies have shown that there are negative health effects from too much screen time, especially in kids. Screens can disrupt sleep patterns and make it harder for kids to fall asleep. Kids should limit screen time in general, but you should particularly limit it before bed. Avoid looking at any screens for at least an hour before bedtime. That includes laptops, smartphones, and tablets. Even reading a book on an e-reader is too stimulating for kids’ brains. Kids’ brains are wired differently from adults’ brains, so it’s important to give them the right conditions for falling asleep.
Don’t forget the mattress and pillow
Your kid needs a cozy and supportive mattress to sleep well, but an uncomfortable mattress can actually disrupt sleep. If your child’s mattress is too firm, it could be hurting his sleep. He may toss and turn trying to get comfortable, which can lead to restlessness and poor sleep quality. To test if your child’s mattress is too firm, sit on it and make sure your hips are evenly distributed on the surface of the mattress. If you feel lots of pressure on your hips, your mattress is too firm. Similarly, if your kid’s pillow is too firm, it can disrupt sleep, particularly if it’s affecting your child’s neck. Your child’s neck needs to be in a neutral position to avoid strain and injury. If your kid’s pillow is too firm, it could be keeping his neck in an abnormal position, which could lead to pain and headaches.
Conclusion
One of the most important tips on how to fall asleep fast for kids is to establish a bedtime routine. This will help your kid wind down and relax before bed, building a pattern that will become second nature. The routine should be short and soothing and include something that your child enjoys. You should also make sure the room is dark, the lights and sounds are soothing, and your child is in a comfortable environment. You can also try other sensory-based activities like soft teddy bear hugs, warm baths, or gentle foot rubs. And lastly, don’t forget the mattress and pillow to help your kid fall asleep faster.