Sleep often doesn’t come easy for easily excitable kids or overwhelmed teens, and it can have a big effect on their mood, mental health, and ability to function well during the day. Stress and anxiety can play a role, as can the amount of time they spend watching television or looking at a computer, phone, or tablet screen. Diet and exercise are also a factor, especially for teens, as they tend to not spend as much time being active as younger kids do. With all the things young people have to think about these days, it’s no wonder they have trouble falling asleep at a decent hour.
Fortunately, there are some simple ways you can help your child get enough rest, even during summer, when hot weather and late nights can equal tired bodies and minds. The key is to help them get into a good routine and limit their exposure to screens, caffeine, and foods that are difficult to digest and require more stress on their metabolism.
Keep reading for some wonderful tips on how to help your child rest easy.
Keep It Cool
One of the most common factors at play for kids who have trouble going to sleep in the summer is the temperature of both their surroundings and their sleepwear. Pajamas that are too warm will hold in body heat, leaving your child feeling sticky and uncomfortable and unable to get good rest. Thin, cool cotton is the best bet for both clothing and bedding. Look for mattress toppers that regulate temperature, and make sure there’s a lightweight comforter on the bed that won’t hold in heat.
If your child’s bedroom is full of toys and clutter that constantly need to be picked up, it might be interrupting their sleep cycle. Having a room full of belongings that aren’t organized can have a serious negative effect on a person’s mental health and can make it harder to fall off at night, so have your child clean up at the end of every day, and go through the closet and toy box to get rid of things they no longer play with.
Limit Screen Time
Phones, computers, televisions, and tablets all emit a blue light that can interrupt our circadian rhythm, making sleep harder to come by and throwing us off our normal schedules. Too much of this light is thought to have negative effects on our mental health, as well, so it’s important to limit your child’s exposure to these items. This can be tough in the summertime when school is out, so consider removing the television from their bedroom if late nights are becoming a problem. For more tips on how to make the bedroom a relaxing place more conducive to sleep, read on here.
Create a Routine
Routines are important for kids of all ages, especially in the summertime when most routines go out the door once school is out. Help your child find better habits, such as setting a time for end-of-the-day rituals and maintaining a healthy diet and exercise routine so he can wind down once the day is over and relax more easily.
Getting good sleep in the summertime is essential since the heat and humidity can drain our energy and leave us feeling exhausted. Changing a few simple things can help your child get better rest, both in quality and quantity, and it can help bring order back into your home at the same time. With a good plan, you and your child will be sleeping easy in no time.
Photo via Pixabay by Luigirocca