What are things we can do the help ease our children into restful sleep?
1. Allowing children to use their imagination and play freely without structure! This uses a ton of positive mental energy, and can really tire children out and induce restful sleep, in a productive way. We are a structure based culture, often overly scheduling our children to keep them “busy.” This self induced business can increase a child’s stress level, and this can be counterproductive for restful sleep at night. Rather than scheduling play, and scheduling activities, allow them time to just be, and use their imagination. This free play tires children out in a positive way. 2. Honoring your child’s circadian rhythm. Giving our children ample time each day to get outside (especially early in the morning) helps to balance their circadian rhythm, or internal clock. A half hour of sunlight in the morning actually helps children sleep better at night, by keeping their internal clock organized! Be sure to get them in the sun as much as possible. It may mean bundling up and going for a brisk walk on cold winter days. It may mean sitting them in a sunny window first thing in the morning. This sunshine helps your child to produce the sleep hormone melatonin. Getting that morning sun is a great way to foster quality sleep at night. A recent study found that people who sleep and eat out of phase with their circadian clocks are at higher risk of developing obesity, diabetes and metabolic syndrome. Therefore, trying your best to honor your child’s natural sleep cycles is important in fostering health. 3. Offering healthy food choices. Be sure to offer foods high in vegetable and fruit sources of carbohydrates (rather than processed foods), protein, and healthy fats, keeps children stable and satiated all day long. The carbohydrates will help with fueling the brain and inducing sleep at night, and the healthy fats and proteins will keep their growing body satiated throughout the night. 4. Limiting screen time and artificial lights in the evening. Another important way to increase your child’s healthy sleep: no screen time two hours prior to bed. The artificial light affects the child’s circadian clock, and makes for interrupted sleep during the night. Blue light emitted from screens increases body temperature and heart rate, as well as suppresses melatonin. Limit screen time 2 hours before bed. However, if your child must be on a screen, wearing ‘blue blocking’ glasses can help block this melatonin suppressing light. Another thing you can try is “smart lights” which switch in hue from blue light to warmer orange lights a few hours before bedtime. 5. Warm Baths/Magnesium Massage/Lavender Magnesium is an ‘anti-stress’ mineral, and can help with being part of a winding down bedtime routine. Giving your child a magnesium bath soak, or a bedtime magnesium massage with a magnesium lotion or oil can help with relaxation after a busy day. Another helpful way to calm and relax your child is to put a little lavender oil on their wrists before bed. Lavender is also very calming, and can help ease your child into restful sleep! Sleep is perhaps one of the most important foundations for your child’s health. Even just being a little sleep deprivation can have a profound impact on how your child functions throughout the day, as well as an impact on their health. Make healthy sleep a priority for your family!]]>
