Well okay, you've read the bedtime stories and have dressed your child in his most comfortable PJ's. (You might have even slipped him a melatonin gummy after his bath, and rubbed his temples with lavender essential oils.) But what about optimizing his sleep environment?
If your child is having trouble hitting the hay, or maybe he keeps waking up in the middle of the night, don’t jump to the conclusion that you might just have an owl for a child. There’s hope! Experts say creating the right environment can really have an effect on sleep quality. Couple that with proper bedtime routines and a dose of mommy magic, and your child just might start nodding off more easily (and not appearing in your doorway at midnight with the famous excuse, “I’m not tired!”). Try these tips to turn your child’s bedroom into a sleep haven:
- Lights out. The darker the room, the better. If your child requires a night light, choose one that's dim, like a stuffed animal light that auto-shuts off after a certain amount of time. Remember to turn off lights in adjacent hallways and adjoining bathrooms so that light from elsewhere won't pour in. Don’t hesitate to add extra blackout protection to help darken your child’s room. Light exposure can decrease the production of melatonin, a hormone important to sleep that your body naturally makes. The Star Belly Dream Lights is a soft and cuddly night light for kids that creates glowing stars and fun shapes that drift over walls and the ceiling. It's a best seller on Amazon and can be found here.
- Tidy up. Make sure your child's bed isn’t junky. It shouldn't be stuffed with a million pillows or plushies, and definitely no hard toys, notebooks, iPads, pens, etc. The truth is, many kids sleep with these items in their beds every night. This makes for a very uncomfortable night's rest as we tend to move and re-situate ourselves many times throughout the night. This inexpensive, collapsible toy box chest is an easy catch-all for a quick room tidying!
- Use a sound machine. It could be the white noise of a fan, classical music playing, or a special machine designed primarily to block out noises from the outside environment. Remember, those noises you’re making around the house while the kids are in bed – dishes clanking, TV, mom & dad chatting, etc. – can affect their sleep too. This Color Noise sound machine has a night light with various colors plus it produces fan sounds, white noise, wave sounds, rain sounds, and more to help your child (or you!) fall asleep.
- Take out the electronic devices. Screen time often delays bedtime and keeps a child’s mind stimulated and engaged when it should be resting. Removing technology from the bedroom – TVs, computers, phones, tablets – can be useful in eliminating distractions and enticements.
- Create a deep, comfy bed. Clean, fresh linens and soft, cozy blankets are often key elements to longer hours of sleep. Some children even like the feel of a weighted blanket, because the extra pressure is soothing to the body. I really adore this brightly-covered weighted blanket that's encased in a soft, washable minky cover. Make sure your child has a mattress that offers optimal back support too.
- Figure out an ideal room temperature for your child. Some individuals can get a more restful night's sleep when the room is slightly cool, but learn your child's preference. If his/her room is too warm or too cold for comfort, take steps to improve it. Adjust the thermostat, use fans, pull out additional blankets, invest in a humidifier or a de-humidifier, open the windows for a slight, cool breeze during the fall, etc.
- Encourage sleeping with a stuffie. Does your child sleep with a stuffed animal? Maybe he should! Stuffed animals like teddy bears and stuffed dogs can help a child feel more comfortable and secure, and eliminate the fear of sleeping alone.
Along with these steps to improve your child's sleep environment, here are a few additional tips to aid in a good night's rest.
- Dress for bedtime. Comfy pajamas aren't just for holiday photos! Invest in comfy, cool PJ’s for your child to sleep in. The best pajamas are soft and cottony, they won't have bulky ties or snaps, and they won't restrict movement. Each night, be sure your child takes the time to put on PJ's and take off any accessories (watch, hair barrettes) that could hinder a peaceful night's sleep. I love the abundant selection of cute pajamas for boys and girls at Children's Place, and even better, they're now sold online at Amazon.com!
- Unwind with a warm bath. There's something about a bubble bath or warm shower that can really get a kiddo to calm down and relax, which is a great first step to falling asleep. Get your child in the habit of taking nightly baths, and add in Dr. Teal's lavender bath soap (or your own lavender essential oils) to make the bath even more conducive to sleepiness.
- Create a consistent bedtime routine. Set a bedtime for your child and stick to it. Create consistent activities for your child to do leading up to bedtime, so his body will begin to adapt to the rhythm. This might look like taking a bath – brushing teeth – saying prayers – hearing a bedtime story.
- Keep your child off social media. Is something bothering your child? Social media access – with all its bullying and abundant new ideas (good or bad) to contemplate – can add stressful thoughts and cause sleep deprivation. Turn off the tablets at a certain time to help get Z’s with more ease.
- Find peace of mind. Help older kids and teens practice mindfulness meditation, and also suggest that they create a to-do list for the next day to help eliminate worry. Perhaps even have a weekly “check-up” with your child to talk over anything that’s concerning him.
- Keep your child away from energy drinks. Actually, I'm not a fan of energy drinks for kids AND adults, but sleep experts have particularly said that energy drinks and caffeine for kids are a no go and could cause sleep issues.
Remember, developing good sleep habits can set your child up for success for years to come!
*If your child continues to have trouble getting a restful night's sleep, consult with your healthcare provider to check for sleep disorders or other issues.
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