How to Sleep Better: Tips for Tired Kids and Parents

Do you or your kids struggle with how to sleep better? Kids go through a phase where they struggle with activities as they go to sleep or struggle to stay asleep. It is frustrating.

Here are some of ideas via the Kid's Activity blog to encourage sleep in your kids (and yourselves!).

Sleep Solutions

Use a weighted blanket. If your child (or you) are a sensory aware individual, sometimes the stimulation of a heavy blanket can help your body relax and you can sleep more deeply.

Imagine that your body is very heavy. Start at the bottom of your toes and clench each muscle and then relax it and “make it feel heavy”. As you go up your body you will drift off.

Mix a sleepy bedtime drink that is full of melatonin – from a natural source, tart cherry juice. Drink this bedtime drink an hour or so before bed so you will be relaxed when you hit the covers

Lavender oil. Medical studies have determined that using lavender oil helped individuals get 42 min of REM sleep, which is the most restorative sleep.

If you aren’t sure about taking the supplements mentioned earlier, you can get the same benefits through snacks! Having a small bedtime snack of bananas can be a natural sleep remedy that will help you rest better. Bananas have potassium and magnesium which make them an excellent choice before bed. Kids are likely to sleep longer if they go to bed with a small amount of food in the bellies as well!

The food we eat can either help us sleep better or make sleep more difficult. Keep a journal of your kids eating and sleeping habits (and your own!) to figure out what foods help and which ones negatively affect their sleeping patterns.

How to sleep through the Night

Try and ditch the nightlight. Kids think they need them to sleep well, but the reality is often the light is actually keeping your kids awake, and disrupting their deep sleep.

Need to help your kids learn how to sleep faster? Try a sensory bottle! Your child can have fun playing in bed counting the stars until they drift off to sleep. They shouldn’t fight sleep quite as much since they don’t realize the bottle is really helping them drift off to sleep, they’ll just think they are playing!

Yoga is not just for adults! Get your kids started with some simple poses before bed to help them relax before bed and calm down from a busy day of playing. This can help them get to sleep faster and provide a calming element to your bedtime routine.

Say no to the TV. Cut out all electronic device use at least one hour before bedtime. The light and movement on the screen “wakes” and grabs the attention of the brain. You want a calm brain for bed.

Count sheep… but as you count, take a deep, deep breath and let it out slowly and completely until it feels like there is no air in your chest. These deep breaths will help you nod off.

Remedies for Sleep

Warm milk and honey – it is a common bedtime drink. The proteins are great for keeping your tummy full longer, so you sleep more deeply..

Magnesium Gummies. Magnesium deficiency can cause sleeplessness. If you are low on magnesium, consider taking a supplement like this to get better sleep at night and to help you sleep through the night.

Give your baby a massage to sooth them to sleep. As you leave the room be sure you have a peace and calming oil diffusing to keep them in that restful state for as long as possible.

Invest in a baby sleep pillow or try different ways of swaddling. Sometimes babies have their own opinions on how they should sleep, so taking the time to learn their own habits can help you all sleep better through the night.

Try to keep the meltdowns to a minimum. A child getting all worked up before bedtime is a recipe for poor sleep! Try calmer,no-cry night time approaches at night that will soothe them quietly to bed, without taking all evening.

And, finally, as crazy as it might sound putting your kids to bed earlier can help them sleep longer. Little ones need a lot more sleep than adults do, so finding that “sweet spot” at night when they need to go to bed can end up keeping them in their beds longer which will mean more rest at night and happier days.


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