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How to sleep better: 10 tips for children and teenagers

Good sleep is the key to good moods, healthy brains and bodies. When children get enough quality rest they are likely to be happier with their lives as well-rested people who know how it feels not only focus on tasks at hand but also enjoy themselves during those moments where there’s no problem solving or thinking deeply about what needs done next!

Getting to sleep

How long it takes a child to fall asleep can depend on their body's energy levels, as well as what they do at night before going off stage. Bedtime routines help bring down your little one’s spirits so that you're able get more comfortable Very quickly!

Staying asleep

Children need to be able fall back asleep after brief waking episodes. Waking up briefly at night is not always an indicator that your child has woken from sleep, as he or she might still feel drowsy and want more rest without realizing it happened while sleeping before.

How to sleep better for children: tips

1. Set up a bedtime routine

A regular bedtime routine starting around the same time each night encourages good sleep patterns. A bath, story and then going to bed can help younger children feel ready for their slumber while older ones may enjoy some quiet one on one time with you before lights out or relaxing alone after dinner in preparation of an evening without electronic devices!

2. Relax before bedtime

Before bedtime, encourage your child to relax by doing something fun and calming such as reading a book or listening to gentle music. If their body needs more time than 30 minutes before falling asleep in order for them be able rest properly then you might want consider giving them an extra hour of sleep so that they are well-rested upon waking up tomorrow!

3. Keep regular sleep and wake times

We recommend that you keep your child’s bedtime and wake-up time within 1-2 hours of each other. This will help to keep their body clock on track, which can be important for circadian rhythms (or “body clocks") as well as weekends or holidays--it even applies during school days!

4. Keep older children’s naps early and short

It is a well known fact that children stop napping at 3-5 years of age. If your little one has not been taking shorter afternoon rests, try cutting back on these long sleeps to no longer than 20 minutes and make sure it's early enough in order for them go bed earlier each night!

5. Make sure your child feels safe at night

You can help your child get over their fear of going to bed or being in the dark by praising them when they are brave, and avoid scary things like TV shows/movies that may cause more anxiety for some children. Some kids with night-time fears feel better if given a light as well!

6. Check noise and light in your child’s bedroom

Blue light from televisions, computers and phones suppresses melatonin levels which delays sleepiness. To help your child fall asleep faster try turning off these devices an hour before bedtime so they are not still being used when you think he/she should be sleeping!

7. Avoid the clock

One way you can help your child get more sleep is by encouraging them not to have any distractions. If they're checking the time often, move their clock or watch out of sight so that it's less accessible at night!

8. Eat the right amount at the right time

The evening meal is an important part of your child’s daily schedule. Start the process by making sure they are not too hungry or full before bedtime, which can make it harder for them to fall asleep and wake up later than desired in their own time without having breakfast help kick-start things off at a healthy level!

9. Get plenty of natural light in the day

The morning is the best time to get your child off of bed. The light from an open window or door can help them feel alert and awake, while also making it harder for him or her sleep at night by suppressing melatonin levels in general- which will make sure they stay up later than usual!

10. Avoid caffeine

Caffeine is a powerful stimulant that can be found in many different things such as energy drinks, coffee and tea. In the late afternoon or evening it’s best to avoid these beverages so your child doesn't end up hyperactive from too much caffeine intake!


Conclusion paragraph: We hope these tips have helped you understand how to get better sleep for your children. If you’re looking for a more natural way to help improve the quality of their sleep, Calmamama has created sleep drops with melatonin that are perfect for kids and teenagers. These special drops can be used before bedtime or during moments when they need some calming down time to soothe them back into slumberland. Give it a try!