I thought I’d write about sleep and kids/teens because I seem to talk about this with clients ALL THE TIME!
It doesn’t matter if I’m talking to a parent of a hyper 4 year old, or to a headstrong 16 year old….sleep problems are one of the most common issues I deal with. This might sound strange, since sleep is not technically a psychological issue. However, as I often say, sleep is the foundation of mental health. If you are not sleeping well, you are going to have mood problems (depressed, irritable), energy problems, memory and concentration problems, motivation problems, and the list goes on. So what are some universal sleep tips that help little ones to adults? Try the following:
1. It is essential you follow the “no screen time an hour before bed” rule. This means no t.v., computer, video game, cell phone texting, etc before bed. Studies show the light from these screens suppress melatonin which is the hormone that makes us sleepy.
2. Instead of screens, take a bath or shower, read a book, listen to quiet music, meditate or pray before bed. These activities will quiet your mind and help you relax.
3. Don’t let yourself or your child get a “second wind.” Sometimes parents get tricked and think their child isn’t ready for bed because they are alert, energetic, or even hyper. But keep in mind, when a child or teen becomes over-tired, the body releases a burst of adrenaline – sort of a last ditch effort to wake their bodies up. But when a child or teen gets that energy shot, it’s like giving them a double espresso and then expecting them to go to bed. Not going to happen. Put them to bed before they get exhausted.
4. Establish a reasonable bedtime and then follow it as much as you can. If you follow the same routine with children every night – bath, books, snuggles, bed – their bodies will become accustomed to the routine and be ready to pass out when you tuck them in.
5. Try not to lay with your child until he/she falls asleep. Snuggles and cuddles are great, but limit to 5 – 10 minutes. If you become your child’s sleep aid now, they will have difficulty establishing healthy sleep habits later on. It’s important they learn to fall asleep on their own. Younger children might be comforted by having loveys, blankets, or a parent’s shirt. Teens might like noise machines that play soothing sounds or quiet music playing as they fall asleep.
For Teens in particular: [Many parents don't realize teens need as much sleep as younger children. Some say they need as much sleep as toddlers.] The following tips are for teens:
1. Your teenager should be educated on the effect of caffeine on sleep. Sleepy teenagers often use coffee or coke to get them through the day without falling asleep. Caffeine has its uses and if it helps your teenager wake up in the morning a cup of coffee is OK. But caffeine can linger in the body for several hours after consumption. A good rule of thumb for teenagers is to stick to decaffeinated drinks after lunchtime.
2. A cruel irony is that there is a natural shift in the biological clock during the teen years, which means that teenagers are sleepy in the morning and alert at night. This makes it really difficult for them to fall asleep at night and wake up early for school. So it’s even more critical that teens establish good sleep hygiene habits and follow them as much as possible.
3. No after school naps – it’ll make it impossible to fall asleep at night. If you have to take a 20 minute power nap, set your alarm and limit it to 20 minutes only.
4. Teenagers sleep better if their bedroom is cool and dark. Getting to sleep is associated with a body temperature drop and a cool bedroom is conducive to sleep.
It seems like from the time a baby is born, issues of sleep plague parents. “My baby wakes up all night, my toddler comes out of his room all night long, my 8 year old keeps wandering into our bed in the middle of the night, our 13 year old can’t fall asleep until 1:00 in the morning…….”
The best we can do as parents is try to educate our children and teens about healthy sleep habits, the same way we educate them about the four food groups. So go give your child a warm glass of milk, read a story or two, tuck them in, and pray for a good night’s sleep. [If that doesn't work, you can always turn up the volume on American Idol in your room so you will be blissfully ignorant if they are still awake]. (-:
