Top 10 Tips to help you child or teenager get a good night’s sleep – hear from our Safeguarding Director, Sam Preston.
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10 top tips for parents tackling sleep problems in children and teens as a parent when your child experiences sleep difficulties this can not only be worrying but stressful and frankly exhausting sleep difficulties are common for both young children and teenagers whether it’s difficulty settling down and getting to sleep or frequent waking
In the night understanding and addressing these issues is crucial for both your child’s well-being and for your peace of mind with that in mind here are some top tips for you to help your child or teenager get a good night’s sleep number one recognize the importance of sleep understand that persistent sleep
Problems can affect a child’s learning and behavior addressing these issues is essential for their overall health and Dev development two know your child’s sleep needs the first step is understanding the appropriate amount of sleep for your child’s age how much sleep do children need well as a general guideline
Toddlers need about 12 to 14 hours of sleep including naps preschoolers aged 3 to 5 they require 11 to 12 hours of sleep School aged children should aim for 10 to 11 hours of sleep and teenagers they need 9 to 10 hours of sleep number three identify the root
Cause identifying the root cause of your child’s sleep problem is the key to solving difficulties and improving the situation several factors can contribute to sleep problems in children including separation anxiety bedtime fears bad habits and irregular sleep schedules diet can also cause sleep difficulties particularly high fat foods
For example crisps cheese butter and fried food and drinks containing caffeine such as fizzy drinks energy drinks hot chocolate and coffee remember caffeine can also be present in foods such as chocolate and coffee flavored biscuits cakes and desserts it’s important to avoid eating high sugar foods before bedtime as they cause blood
Sugar levels to spike and then crash these fluctuating blood sugar levels can cause a Restless sleep pattern number four establish a consistent sleep routine a bedtime routine for children is essential creating a regular bedtime routine will signal to your child that it’s time to wind down this routine can
Include cing activities like a warm bath a short bedtime story or quiet time especially time away from television computer screens game consoles and mobile devices consistency is key so repeating the winding down routine every night is essential number five address daytime sleepiness as adults we know that if we
Don’t get our you ual amount of sleep we feel tired the next day your child is the same and this can cause them to nap during the day the problem is that this in turn can cause difficulties getting off to sleep at night so you can end up
In a cycle of disrupted sleep patterns ensuring that your child is getting enough sleep at night to avoid daytime sleepness is essential so evaluate their bedtime and address any potential problems affecting their nighttime rest number six handle nightmares and night terrors appropriately night terrors are most
Common between the ages of 3 and 8 if your child is having a night terror they may talk have their eyes open and move about but they are asleep usually your child will not remember having had a night teror when your child has a night
It’s like a bad dream that they wake up from and they usually remember we can experience nightmares in childhood and adulthood nightmares and night terrors are common but require different approaches Comfort your child after a nightmare by encouraging them to talk about it during night terrors remain
Calm and wait for the episode to pass without attempting to wake them if night terrors are occurring at the same time every night you could try waking them before this time say 10 minutes before for a week to try and break the cycle in most cases night terrors and
Nightmare issues get better on their own but having a relaxing bedtime and avoiding stress or anxiety can encourage this if either persists or you think the nightmare or night terrors are related to a post-traumatic event then approach your GP for specialist help number seven deal with sleepwalking
Safely sleepwalking can occur if a child is over tired sleep deprived worried about something or if there’s a family history of sleepwalking it can also be a side effect of some medications if your child sleepwalks take precautions to ensure their safety use stairgates lock doors and windows and remove any potential hazards don’t
Try to wake them as this may promote their fight or flight response and they may injure themselves or you it’s best to gently encourage them back to bed most children eventually out grow sleepwalking number eight teen specific tips for teenagers establish consistent bed times limit weekend sleepin encourage free bedtime quiet
Times discourage daytime napping promote outdoor activity restrict the foods and drinks in tip three and avoid vigorous exercise close to bedtime number nine seek professional help if needed if sleep problems persist consult your GP or health visitor for advice if necessary they can refer your child to a specialist for a more in-depth
Assessment number 10 understand uncommon causes while L common issues like obstructive sleep apnea restless leg syndrome narpy and substance misuse can affect sleep if you suspect an underlying health problem consult your GP for support remember every child is unique and finding the best strategy for your family may take some trial and
Error patience and consistency are key components of establishing healthy sleep habits for children and teenagers alike