For parents, managing bedtime can often become a frustrating ordeal filled with tears, tantrums, and nighttime play despite the lights being out. Such challenges transform an otherwise serene household into a chaotic environment. This struggle doesn’t just affect parents; it can also lead to serious health issues for children if it disrupts their sleep. Interestingly, reducing sleep by merely an hour can significantly impair a child’s cognitive abilities and their capacity to focus.
Research indicates that lack of sufficient sleep in children is associated with conditions like diabetes, obesity, and hypertension. Additionally, it can cause emotional disturbances and behavioral issues resembling those in children diagnosed with attention deficit hyperactivity disorder (ADHD). To add to the challenges, inadequate sleep can hinder a child’s academic success and learning capabilities.
Moreover, once you’ve finally managed to tuck your little ones into bed, the intensity of the evening’s negotiations may leave you feeling too weary to fall asleep yourself. So, what strategies can you employ to help both your children and yourself achieve a restful night’s slumber?
1. Create bedtime routines for everyone.
Dr. Meghan van Drimmelen, a naturopathic doctor, often addresses parental concerns regarding their children’s sleeping difficulties. Her primary suggestion is deceptively simple yet highly beneficial: “The first question I ask is about their nighttime rituals,” she shares. “What does the bedtime routine look like for parents trying to get their kids settled?”
Though each family’s sleep routine may vary, van Drimmelen recommends incorporating a small, healthy snack, a warm bath, and reading a soothing bedtime story. It’s also crucial to avoid screens at least an hour prior to bedtime. After getting the kids to sleep, take a little time for yourself—read, enjoy a bath, and steer clear of all electronic devices.
2. Opt for a sleep-friendly diet.
The food you and your children consume throughout the day can significantly influence sleep quality, not just what’s eaten before bed.
“Incorporating quality proteins and healthy fats into meals aids in managing blood sugar levels, and maintaining these levels actively regulates cortisol, the stress hormone,” van Drimmelen explains. “Elevated stress hormones at night can hinder sleep for children.”
To keep blood sugar and cortisol levels steady during the night, she recommends a diet centered around whole foods that includes a variety of fresh fruits, leafy greens, and lean proteins such as beans and legumes. Nutrient-dense fats from sources like nuts, seeds, olive oil, and avocados are crucial for a diet that supports sleep while also suggesting the reduction of sugar intake, especially later in the day.
3. Get busy with preparations for back-to-school season.
While diet plays a crucial role in regulating cortisol levels, external factors can also contribute. Heightened stress levels may be affecting your ability to drift off, which might be the case for your children too, especially with the transition from summer to fall. For numerous families, September signals a frantic change in routine with school, daycare, and work, requiring earlier bedtimes. Such stress and anxiety can greatly impact a child’s ease in falling asleep, as noted by van Drimmelen.
She advises parents to maintain open channels of communication with their children about any worries they might have. Additionally, encouraging physical activity can significantly help in managing stress levels. “Engaging in exercise during the morning or afternoon, avoiding late-night workouts, is essential to help regulate hormones, setting the stage for relaxation later at night,” she adds.
4. Consider herbal solutions.
If a bedtime routine, diet, and exercise do not yield results—and you’ve ruled out any underlying health concerns with a healthcare professional—exploring herbal remedies and supplements might be beneficial. Relaxing teas like chamomile, lavender, lemon balm, or passion flower could be effective options.
5. Incorporate magnesium into your routine.
For persistent sleep issues, consider incorporating magnesium supplements. Van Drimmelen notes that they are generally safe for children and have a calming effect on the nervous system. Additionally, Epsom salts, which contain magnesium, can be added to bathwater at bedtime, potentially paving the way for a restful night.
While natural remedies may not resolve every bedtime challenge, they can certainly help—even if at times it feels like you’ve been reading your kids the military strategies of The Art of War rather than a comforting bedtime story like Goodnight Moon.
PHOTOS BY Denny Dias
