Sleep Strategies for Kids: How to Fall Asleep Fast
Is it an all-out battle to get your child awake for school in the morning? Is your teen convinced they NEED their phone or TV to watch videos in order to fall asleep at night? Do you or your loved one find yourself reaching for caffeine at 2pm to help you get through the afternoon slump? These common issues can be addressed by improving sleep hygiene.
Sleep hygiene is a set of habits and environmental changes that optimize your quality of sleep. Good sleep doesn’t just keep us from getting drowsy in the middle of the day; it’s an important factor in our physical and mental health. Poor sleep has been linked to decreased immune responses, higher resting heart rate, and high blood pressure. These side effects can lead to serious health problems such as heart attack and stroke. It can also contribute to low mood, decreased cognitive functioning, and chronic insomnia - leading to an increased risk for mental health concerns such as depression and anxiety.
While each individual has their own unique sleep needs, there are universal healthy habits that can have a positive impact on sleep quality. There are numerous articles and websites dedicated to improving your sleep. Below are some of our favorite tips and tricks.
Be consistent- No matter when you go to bed or wake up, it’s important to keep a consistent sleep schedule. Yes, even on the weekends! Ideally, you would go to bed and wake up around the same time each day. Having a consistent bedtime routine is also important, as it signals the brain “hey, it’s time to start winding down and get to sleep!” Some routines include gentle stretching, reading, meditating, journaling, or taking a bath. Consistency works with your body’s natural rhythms and helps train your brain to know when to start winding down.
Use your bed ONLY for sleep- Making your bed a place where you eat, work on the computer, or watch movies can make it harder to sleep when you truly want to. Keeping your bed only for sleep helps your body build a stronger association between time in bed and falling asleep. If you are not tired, avoid lying awake in your bed. If you can’t sleep after approximately 20 minutes, get up and do a calm activity. Attempt to go back to bed when you are drowsy.
Prepare your room- Make your room an optimal sleep environment. Minimize outside noise disruptions with a sound machine. Block light with black out curtains or by wearing an eye mask. Find the most comfortable room temperature for you; for most people, this is slightly cooler than during the day.
Exercise- Regular exercise can help you fall asleep quicker and sleep more soundly through the night. Aim for getting 30 minutes of aerobic exercise 3-5 days per week. If you can’t set aside a 30 minute block of time, you will still see benefits of exercise by breaking up your exercise time into more manageable chunks throughout the day. Finish exercising 3 hours before bed to give yourself time to cool down. Always remember, some exercise/activity is better than nothing!
Limit caffeine- To ensure that the impact of caffeine has worn off, products like coffee, tea, soda, chocolate and even certain painkillers should be avoided 6 hours prior to bed.
Nap early- Taking a nap too close to bedtime can throw off your circadian rhythms (your body's 24-hour internal clock). Try not to nap, but if you do, keep naps in the late morning or early afternoon for no longer than 30-40 minutes.
Turn the screen off- Exposure to light of any kind alters your body’s natural sleep patterns, but blue light in particular has the biggest negative impact. Blue light decreases the secretion of melatonin and shifts our circadian rhythms more than other light wavelengths. Since screens, such as phones, tablets, computers, TVs are a significant source of blue light, putting devices away 2 hours before bed can help minimize its negative impact on sleep.
Avoid clock checking- It's common to check the clock at night to see just how long you have been awake or how many hours you have left for sleep. If you are constantly checking the clock, your stress can increase as you become aware of how late it is. This anxiety will make it even harder to fall asleep. Checking the time also increases brain activity due to the clock light and especially if you're trying to calculate how much sleep you have lost.
Positive self talk- Instead of getting frustrated with yourself for not being able to fall asleep, give yourself and your sleep some grace. Tell yourself “I will eventually fall asleep.” See the more frustrated you get, the less likely you will be able to fall asleep. Part of treatment for sleep difficulties is working on how your cognitions are impacting your sleep.
Medication- Medication can often be a helpful tool when used appropriately. Since we are not in the field of prescribing medication, we recommend consulting with your pediatrician or prescribing physician.
Creating new habits can feel overwhelming, but even small changes can have a big impact. Try to focus on 1-2 items from the list above at a time, and see how your sleep can improve. If you have tried several of these changes and are still not seeing improvement, it might be time to talk to a professional. Consult with your doctor about whether medical issues could be negatively impacting your quality of sleep. It can also be beneficial to seek help from a mental health professional who can help identify thoughts, feelings, and behavior that contribute to sleep difficulties. Check out our previous blog for guidance on picking a mental health professional. There are therapists that are trained specifically in CBT-I (Cognitive Behavioral Therapy for Insomnia) which is a type of therapy that addresses quality of sleep by identifying behaviors that worsen your ability to fall and stay asleep as well as decreasing sleep related worries.
We hope this helps!