Blog: The Healthiest Way to a Healthy You
by PaisleyH

4 Things To Consider When Your Child Is Having Trouble Sleep

When your child can't sleep, they aren't the only one suffering – you do too. Here are some tricks to help them sleep better.

Date:   12/28/2018 9:54:38 PM   ( 4 y ) ... viewed 391 times

Having a child that has trouble sleeping can be frustrating. You know that they need their rest, but you are not sure what to do. There are several things that you should consider doing to help your child rest better. Often times, it is a very simple fix, and your child will be sleeping peacefully before you know it.


1. A Calming Routine


It is very important for a child to be able to calm down before bed. Having a standard bedtime routine every night will help your child to calm down and sleep better. Start a routine that is done in order. Do pajamas, brushing teeth, reading a story and rocking, depending on the age of your child. Try these things in the same order so that your child develops the routine.


You may want to develop an alternate routine for the weekends or bath night. Having alternate routines in place will help in times when the normal routine may need to be changed.


Add a sense of calm during the bedtime routine. No bright lights, turn off the televisions, and no loud noises, at least an hour before bedtime. You can also consider adding a massage to bedtime as well. Also consider using bath products with lavender in them as they can help with calming and relaxation.


2. Exercise and Fresh Air


Another common reason why children might have trouble sleeping at night is that they did not get enough exercise and fresh air. Kids are balls of energy, and you must do something to keep them busy. Tiring them out works well to ensure that they sleep well at night. Try to find ways to make exercising fun, like going to a playground or playing an outdoor game. Try for several hours of good exercise a day, and you will notice improvements in sleep.


3. Making Sure Your Child Is Comfortable


There are times when your child’s sleeping habits may be interrupted due to discomfort. Check your child’s mattress. Often times, there is something wrong with the mattress. The mattress may be too firm for the child, maybe springy, or just worn out. There are many mattress options out there, including a latex mattresses. These mattresses can be very comfortable and great for your child to sleep on. You will also want to make sure that the room is not too hot or too cold. Another thing that you will want to check is what your child wears to be each night. If he or she gets too hot or too cold, it could disrupt the sleeping patterns.


4. Diet


Sometimes, whatever is causing your child not to sleep well, is food related. Certain types of food, eaten too close to bedtime can keep your child away. Foods that have artificial colorings, preservatives, and sugar can all keep your child away. Replace these foods with foods that promote a good sleep. Vegetables, fruits, and whole grains are all good options. You can also find foods that contain tryptophan. This helps your child to sleep well. Foods that contain this are bananas, eggs, soybeans, avocados, and turkey. Another problem is allowing too much juice or soda consumption. While juice can be good for you, it is often loaded with sugar. This sugar can lead to your child becoming hyper and not wanting to sleep. You should only give water or milk for the last few hours before bedtime. Do not overdo it though. Allowing your child to have too many liquids will end up with them getting up multiple times during the night to use the bathroom.




While these changes may seem small, they can greatly help your child get back to a normal sleeping routine. If these things do not help, you should consider seeing your child’s doctor and expressing your concerns. More often than not, the above fixes will improve your child’s sleep pattern, and help him or her get the sleep that they need.

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