Children sleep disorders, how to help your child sleep better at Night

Studies show that children from age 5 to 12 need between 10 to 11 hours of sleep each night and teenagers need between 9 to 10 hours.

A well rested child has more energy, can perform better at school and concentrate better. A rested child will have a more positive attitude, be in a good mood and is more likely to stay healthy. Without a good night’s sleep, a child will more easily forget what he leaned at school, perhaps be grumpy and less patient with his siblings. Those repetitive frustrations will impact the unity of the family and impact your child’s well being

So how as a parent can I help my child to have a good night’s sleep and be well rested?

  • Make sure to create a bedtime ritual. Too many after school activities can push back dinner time and bedtime. Your child needs a balanced schedule between activities and relaxing time, especially the time right before going to bed. Some parents may find that a warm shower or bath before going to bed can offer a relaxation time for the child and prepare for bed. Other parents may find a 20 minutes reading time to be very beneficial. This can also be a perfect opportunity to spend quality time with your child and discuss any subject you did not have time to discuss during the busy time of the day. For younger children, this time can be replaced by a bedtime story. Whatever works best for you, make sure your child goes to bed at the same time every night to facilitate to transition.
  • Make your child’s bedroom conducive to quality sleep (mattress, light, noise, temperature). Learn more about the art of feng shui to create a healthy and harmonic environment for your child by arranging the bedroom living space. According to feng shui, having a view of the door without being too close to it gives a child sense of safety. Keep your child’s bedroom clutter-free and make sure the room is used as a bedroom only  -  no TV or computer in the bedroom. Choose balanced and relaxing colors and help choose posters and art carefully.
  • Avoid TV, computer, internet, any type of sugar snacks and caffeine around the end of the day. Caffeine can be found in surprising places such as chocolate or iced tea. Also, avoid big meals before bed time to facilitate digestion.
  • Listening to relaxing music or guided imagery will help your child prepare for a more reparative sleep. The sound of relaxing music introduces a state of calmness and peace.
  • Guided imagery relaxation sessions will also help transitioning into sleep time. Guided imagery gives the mind something positive to focus on and helps release anxiety and stress while building confidence and inducing relaxation for restful sleep.

Every solution given above with facilitates healthy sleep for your child!