November 15, 2023
How To Help Kids Fall Asleep Fast
Sleep is so important to your child's overall health and well-being. And for your own health, too! Have you been struggling to get your child to go to bed, fall asleep or stay asleep? You’re definitely not alone.
The bedtime tug-of-war is all too common for many parents around the globe. Helping your child break ongoing sleep problems to get proper rest is beneficial in so many ways. Restful sleep promotes physical and cognitive development. It also contributes to better behavior and emotional regulation.
But it can be tough to get kids to fall asleep quickly and enjoy a full night's rest. Let’s explore some tips that may help you ease your child into a willing slumber.
Bedtime Tips For Quality Sleep
Promoting quality sleep hygiene will help create the best possible sleep for your child. What is sleep hygiene? As a simple definition, sleep hygiene is made up of all the habits, behaviors, and environmental factors that impact your quality of sleep. Here are some ways to boost your sleep hygiene.
Establish a Consistent Bedtime Routine
One of the most effective ways to fall asleep quickly for both children and adults is by creating a bedtime routine. A consistent bedtime and wake time is especially great for the little ones. Children thrive on routine and predictability. A well-structured routine with a consistent sleep time helps create internal awareness. This taps into their body’s own signals that it's time to wind down and get ready for sleep. It can be tough to take on this challenge, for sure. But try it! Make sure your child goes to bed at the same time each night. And try to stick to this every day, even on weekends, as best as possible, to promote a habitual schedule.
Dim the Lights and Reduce Screen Time
Our bodies are designed to run on the natural rhythm of daylight. As the sun comes up, our bodies start to wake. When the sun goes down, it likewise tells our body start winding down with it. However, bright lights indoors and blue light of electronics can disrupt this internal mechanism. These things also interfere with the body’s production of melatonin, a sleep-promoting hormone. Lowering the lights inside, using blue light glasses while watching TV, or opting to turn off electronics can help the body lean into this natural internal clock.
Promote Calming Activities
Find calming activities to engage in during the few hours leading up to bedtime. Some kids enjoy reading or journaling. Others like the comfort of a warm bath. These are great options to calm the mind and wind down before bed. Teaching your child about the power of breath and practicing deep-breathing exercises is also a wonderful way to promote relaxation.
Create a Comfortable Sleep Environment
Make sure your child’s space is cozy and comfortable to ensure they feel safe. Feeling safe and relaxed will create the perfect sleep environment. Use blackout curtains to darken the bedroom and block outside light. (Add a dim night light if your child needs.) Remove noise-making devices to ensure quiet and set a cool, comfortable temperature to create a cozy space. And don’t forget to check with your child on what will make them feel better! Especially when it comes to bedding. Making sure your child's mattress and pillows are comfortable and supportive is another important piece.
Encourage Regular Movement
Regular physical activity during the day can help your child fall asleep faster at night. Be careful with the timing, though. For some, too much physical activity close to bedtime can be stimulating and have the opposite effect. (You don’t want that!) Encourage your child to get outside and play, ride their bike, participate in sports, or just run around and have fun! Aiming for 30 minutes to an hour of activity during the day is a great way for them to burn off that extra energy. Exercise is also a good tool to reduce any anxiety and stress your child may be feeling.
Support Proper Nutrition and Hydration
Healthy bodies run on a balanced diet rich in whole, minimally processed foods. Good nutrition will ensure your child gets essential vitamins and minerals to promote optimal body function. Keep healthy foods around for easy access during meals and snacks, like fruits and vegetables, whole grains and quality proteins. Limit caffeine and sugar intake. This may seem like a no-brainer but try to avoid giving your child caffeinated or sugary drinks and snacks, especially later in the day. (We know what that late night sugar rush looks like!)
Dehydration can also lead to sleep disturbances and waking up in the middle of the night. Teach your child about proper hydration and help them get enough water in throughout the day. True Citrus Kids Drink Mixes are a tasty way to help kids stay hydrated, without all the excess sugar. Each serving also packs a punch of vitamins A, C and E, so your kids get some of the essential nutrients they need to feel happy and healthy.
Helping your child fall asleep quickly and enjoy restful sleep is essential for their growth and development. And consistency is key. By making sleep hygiene habits a priority, you can create an environment that helps support your child’s overall health and well-being, including quality sleep.
- NO Artifical Sweeteners
- 92% Less Sugar Than Juice and Soda for an 8oz Serving
- Simple, Non-GMO Ingredients
- 25% of Daily Vitamins A, C, & E
- 10 Calories Per Packet
