Children between the ages of 6 and 13 need 9-11 hours of sleep per night. It is very difficult to comply with this recommendation if you have difficulty falling asleep. Almost all sleep-facilitating medications and supplements are unsafe for babies, so natural methods should be used. There are many strategies that can help babies fall asleep quickly, such as relaxation techniques, a bedtime routine, good sleep hygiene, and creating a pleasant sleeping environment.
Steps
Method 1 of 4: Using Relaxation Techniques
Step 1. Count down from 100
Relaxing your mind is important to falling asleep, so counting down can help. When in bed, close your eyes and start mentally counting backwards, starting at 100 (100, 99, 98, 97, etc.). This exercise should relax you and help you sleep.
If you hit 0 and you're still awake, try a larger number, like 500 or 1000
Step 2. Write in a journal
This is also a good idea to relax and prepare for sleep. Write about your day, your fears and worries, or whatever you prefer. Putting your thoughts on paper allows you to vent them and helps you sleep.
- Get a special journal that you write in before going to bed every night.
- You can also write a list of things that bother you or questions you would like to ask someone in your journal.
Step 3. Practice deep breathing
This exercise can also help you relax and fall asleep. To do this, lie on your back and get comfortable. For example, you can put a pillow or two under your knees and neck.
- Place your hands on your stomach (just below your ribcage), with your palms facing down. Keep your fingers together.
- Now, take a long, deep breath with your diaphragm. The belly should widen and the hands should rise.
- After a few seconds, slowly exhale and feel your belly drop.
- Repeat this exercise for 10-15 breaths.
Step 4. Try progressive muscle relaxation
This relaxation exercise helps release tension in the body, from head to toe. If you have trouble sleeping because you feel tense and nervous, progressive muscle relaxation can help.
- To do this exercise, start by squeezing your foot muscles for 5 seconds, then relax them for about 30 seconds.
- Switch to the calves and repeat the same process. Continue to contract and relax the muscles until you reach the head.
Step 5. Drink a cup of herbal tea
Ask your parents to make you a relaxing herbal tea. Many infusions can help you relax and fall asleep. Here are some ideas to try:
- Chamomile
- Peppermint
- Rooibos
- Fruits
Method 2 of 4: Start Following a Routine Before Going to Bed
Step 1. Begin your routine about 30-60 minutes before bedtime
It can take some time to calm down and prepare the body for sleep. By starting to follow the routine well in advance, you will have the opportunity to relax and regain serenity.
Step 2. Take a warm bath
Soaking in the water before bed can help you relax, loosen your muscles and clear your mind. Try taking a hot bath as the first step in your routine. Use your favorite shower gel to wash and soak in the water for about 15-20 minutes, then pat dry with a clean, soft towel.
Step 3. Put on your pajamas
Comfortable pajamas can help you feel comfortable and sleep better. Pick one that suits the season. For example, in winter, if you are cold, put on flannel pajamas. In summer, on the other hand, when it's hot, put on lighter pajamas, such as a t-shirt and shorts.
You can also try other tricks to feel more comfortable. For example, if you have cold feet, put on socks. If the room is too hot, turn on a fan
Step 4. Meet your personal needs
Once you put on your pajamas, you need to take care of other needs to make sure you sleep well. Brush your teeth, brush your face, drink some water and go to the bathroom before getting under the covers.
Step 5. Play some relaxing music
Music can help you relax, so it's an ideal part of your evening routine. Choose songs that calm you down, like classical music or jazz. Alternatively, you can listen to some lenses from your favorite artist. Just make sure the music you listen to is quiet and relaxing.
Step 6. Dim the lights
Dimming the lights promotes the body's release of melatonin, a hormone necessary for sleep that our body produces naturally. Keeping the lights bright can interfere with the release of this substance. You don't need to turn off all the lamps, but make sure the ones you leave on don't produce too bright a light.
For example, a small bedside lamp can produce the low light that will help you fall asleep
Step 7. Go to bed
Once you've met all your needs and made the room a comfortable environment, you can get into bed and start relaxing. You don't need to sleep right away, but getting under the covers can help you prepare for sleep.
Step 8. Speak softly or read a story
In some cases you will be ready to sleep right away, while in others it will take you more time. If you're still not sleepy, you can relax by talking quietly to one of your parents. You can also try reading a story by yourself or with one of your parents to help you fall asleep.
Method 3 of 4: Sleep Well
Step 1. Use the bed only for sleeping
Doing other things in bed can make it harder to fall asleep at night. Make sure you don't lie down while doing other activities. Don't watch television, don't play games, and don't do your homework under the covers.
Step 2. Do not eat in the two hours before going to bed
It becomes harder to sleep if you ingest something before you get under the covers, as your body takes some time to digest food. Try to plan your last snack of the day at least two hours before bed. For example, if you go to bed at 10pm, don't have dinner after 8pm.
- Don't overeat and limit yourself to a light snack. For example, eat a piece of bread or milk with cereals.
- Do not consume caffeine after 5pm, as it may interfere with sleep.
Step 3. Leave the relaxing activities for the last hours of the day
Things that require a lot of energy or that make you fidget are not conducive to sleep. Do not play after a certain time and reserve more relaxing activities for the evening.
For example, ride a bike, play football or video games in the early afternoon, then read and listen to music in the evening
Step 4. Go to bed at the same time every night
Sleeping at fixed times will help you fall asleep because your body will learn when to sleep. Make sure you stick to the same hours, even on weekends.
- For example, if you go to sleep at 10pm during the week, do the same on the weekend as well.
- It's also a good idea to wake up at the same time every day.
Method 4 of 4: Create a Pleasant Sleeping Environment
Step 1. Get a comfortable bed
A good mattress, soft sheets and a comfortable pillow help you fall asleep. If you don't have a comfortable mattress, ask your parents if they can buy you a new one. If the blankets are rough or uncomfortable, ask if they can replace them with softer ones.
Step 2. Prevent outside light and sounds from entering your room
If you live in a noisy area, you can put earplugs or turn on a fan to produce white noise. Noises like this help you raise the background noise level so that sudden sounds don't wake you up.
Ask your parents if they can install curtains in your room that can block out light and noise, to make your room a quiet and dark environment
Step 3. Check the temperature
People have a tendency to sleep better when the ambient temperature is around 18.5 ° C. Ask your parents if they can set the thermostat to around that temperature. You can also turn on a fan in your room to cool the room.
Step 4. Hang some photos
If your room is a friendly and inviting environment, it will be easier to fall asleep. Try putting some photos of your friends and relatives near the bed. Choose images that make you smile and make you happy.
Step 5. Squeeze your partner for your favorite night
Sleeping with an object that makes you feel safe, such as a doll, blanket, or stuffed animal can make you feel more peaceful and help you sleep. Make sure you grab your favorite toy before getting under the covers.
Advice
- Some medications can interfere with sleep. Talk to your parents if you believe your medications are causing sleep problems. The doctor may vary the doses or try a different medicine. Do not stop drug therapy without first consulting your doctor.
- If you can't install a night light, keeping a flashlight handy can make you feel safer.
- If you are too big for a soft toy or blanket, try keeping a pet or pillow.
- Some sleep-promoting supplements (e.g. melatonin) are also suitable for children. However, don't rely on them too regularly, as they can be damaging and addictive.
