Don’t let insomnia get the better of your children. Here’s what you can do if your kid can’t seem to get a good night’s sleep
It might be the food they eat, or the mounting pressure of studies, but kids are as prone to insomnia as adults. And considering their age, the repurcussions can be huge. Take a look at the common reasons that can play havoc with your child’s sleep, and take preventive actions.
Beds not right
Even something as basic as a pillow can mean the difference between a good night’s sleep and a bad one. For example, a pillow that’s too big or bulky can cause children to toss and turn in their sleep.
What to do
• Adult pillows are too big. Young children should start with a flattish, fairly firm pillow to give support to their neck and shoulders, though it should be soft and comfortable too.
• If you’re not sure what kind of pillow will suit your child best, think about how he/she sleeps. If your child sleeps on his/her back, a medium firm pillow is best while a firm pillow supporting the neck is ideal if s(he) sleeps on the side. A slightly softer pillow is better to cushion children who sleep on their tummies.
• Avoid soft goose down or feather pillows; they can be a choking hazard.
It's not dark enough
Darkness triggers the release of melatonin — the hormone that brings on sleepiness.
But with kids’ surroundings now packed with gadgets — it may still be too bright, even with the lights out. The rays from a sleeping TV or computer screen can disturb sleep and affect the production of sleep hormones. Watch out for blinking and flashing lights your child can see from bed. Lights of a digital clock are also enough wake them up when they are in a period of light sleep.
What to do
• Turn everything off. Fit a dimmer switch to lower lights gradually.
• Check your door and window coverings too to see how much light they let in. Use door snakes or blackout curtains — they can really help your child to sleep for longer.
• If your child is afraid of the dark, use a moonlight lamp that gives off a calming green glow.
• Also try glow-in-the-dark stickers, or give them a bedside torch.
Wrong food
If your child has a big meal just before bedtime, their metabolic rate and body temperature goes up which makes it harder for them to drop off. But being hungry can also keep them awake. What to do:
• Let them have a small bedtime snack about half an hour before bed.
• Look for snacks that contain tryptophan, a substance which helps produce the sleep hormone melatonin. These include poultry, bananas, oats and dairy products.
• Good snacks include porridge, bananas, yoghurt and muesli.
• Avoid giving kids acidic foods like orange juice that can cause heartburn. Rich, creamy or greasy meals too trigger indigestion and gas.
Bedroom issues
Superheroes might be your child’s favourites during the day but at night posters and pictures plastered over the walls makes it difficult to switch off.
What to do
• Check if there are any images which might be over-stimulating.
• Colours can have a strong influence on moods. Shades like red and hot pinks make it hard for a kid to calm down.
• Ideal colours for your child’s room are pale shades of pink and green.
Growing pains
Night-time growing pains — usually in the thigh or calf muscles — are very common in youngsters. It’s assumed they are caused when the skeleton grows faster than muscles. Although harmless, the sensation can keep children awake.
What to do
• Try painkillers such as paracetamol or give kids a hot-water bottle.
• Massaging legs can also be soothing — or you could also seek advice on stretching exercises.
They are too tired
Children who are put to bed too late may be so exhausted that they can’t sleep. Instead, they get cranky.
What to do
• Try to keep to a consistent bedtime ritual. Sometimes children don’t want to go to bed simply because they want to be with you. If you give them quality attention every night, they will accept bedtime more easily.
• Don’t let them watch TV or play computer games before bed instead of having that special time.
‘It’s the time when secrets come out’
A lot of kids are under immense pressure that culminates into thoughts which interfere with the sleeping process. Hence, it is important for parents to be around when their child is going to sleep. The mere presence is a big emotional support. A sweet 'goodnight' can go a long way.
Also, one must not forget that bedtime is the time when all the secrets come out. Having a casual talk with your child at this time will calm him/her down. In the process, children learn to deal with problems that maybe trivial for you, but seem to be of great importance to them.
Moreover, saying a prayer with your child at this time will work wonders for his/her emotional development.
