Centers for Disease Control and Prevention suggests that there is a high risk of obesity, diabetes, injuries, poor mental and behavioral health in teens who do not get enough sleep of 8-10 hours daily.
Lack of sleep negatively impacts an individual's physical, emotional and mental health. A good night's sleep means to sleep on time, stay asleep and wake up fresh the next morning.
Adolescence years are all about friends, parties, stress, and social media. Most parents blame electronic devices for their children’s bad sleeping patterns.
Below mentioned are the tips on how to sleep better at night, especially for kids and teens.
1. Proper eating habits
Make sure the kid is taking a proper diet according to a proper timetable. After a proper full dinner, your child will most probably feel sleepy. Feeling hungry or over-eaten can be discomforting and makes it difficult for the child to get a good night's sleep.
Start your kid’s morning with a healthy breakfast in order for him to kick the day.
2. Avoid caffeine
Caffeine is a drug, present in almost all energy drinks, tea, coffee, chocolates, and in several cold drinks. Caffeine kills sleep. Encourage the kids to avoid caffeine products in the daytime as well as before bedtime to get a healthy night's sleep.
3. Make sure the kid is feeling safe
Parents should keep an eye out to check for any mental health issues that the kid might have. Feeling terrified or anxious can result in bad sleeping patterns. Some kids feel safer with a bedtime light on, others might need a bedtime buddy e.g. a stuffed toy to sleep better without anxiety.
4. Adjust noise and light of the room
Temperature, noise level, and light in the room should be all moderate to help children sleep better without anxiety. Bright lights in the room, as well as loud noises, can affect a child’s mental status and make him anxious. For children to sleep better at night, always keep a check on these parameters.
Besides, to have a good sleep, everyone needs a comfortable mattress and pillows. Having clean, comfortable, hypoallergenic pillows and mattresses, and an inviting room will make it easier to fall asleep. To buy high-quality mattresses and pillows at an affordable price, you can visit CouponUpto. We have many long-term partnerships with retailers in updating the latest coupon on mattresses, pillows,…
5. Set up a timetable
Set up a proper timetable for sleeping hours. This helps in keeping the body clock of your kid intact. Sleeping and waking up on time is the key to getting a healthy good night's sleep. Do not let your kids' minds be stimulated or engaged.
6. Avoid day-time naps
Even though small naps help with short-term sleep, naps make it harder for kids to sleep at night. If your kids have a built-up habit of sleeping in the daytime or taking small naps throughout the day, work on breaking that routine in order for your kids to sleep properly at night.
7. Check for sleep disorders
Keep an eye on your kids and if they are not able to sleep properly for longer periods of time, consult a doctor. Speak to a sleep specialist to see if the kid has any underlying health condition such as sleep apnea or depression.
8. Limit Screen Time
Electronics and their overuse are a major cause of sleep deprivation and bad sleeping patterns. Limit your child’s screen time throughout the day and bann its usage in the bed at night. Electronic devices release certain radiations that affect the brain and keep it engaged. This is a common problem with teens. Kids ranging between 13 to 19 years of age are more likely to avoid sleep and stay engaged in social media devices which makes their sleep patterns more unstable.
9. Be active during the day
Little babies get so tired after they move around that they sleep peacefully at night. The same technique can be used with teens. The more active you are during daytime, the more peacefully you will sleep at night. Encourage playing, running, walking and other forms of exercise in the daytime in order for them to get better sleep at night.
10. Try melatonin
The lower amount of sunlight results in lower levels of vitamin D, which in turn affects sleeping patterns. Encourage your kids to get a good amount of sunlight during the day. The light suppresses melatonin, which helps your kids to stay alert during the daytime and sleepy at night.
Conclusion
Sleep deprivation can cause severe mental health issues like depression, anxiety, moodiness, and other behavioral disorders. In adolescence years, 10 hours of sleep is a bare minimum that a child should get in order to work properly during the daytime.
In addition to this, realize that sleep is not instant. To enter a healthy sleep pattern, continuous efforts are required. Make your kids follow a routine that will help them in de-stressing themselves and send the right signals to the brain to get a stable, anxiety-free good night's sleep.
