September 6, 2021
September 6, 2021
You’ve likely heard tales of children who go right to bed each night and sleep all night long. These mythical children don’t ask for one more drink of water, pose philosophical questions such as if you know anyone with one eye or believe in the last megalodon, or generally have trouble falling asleep. But chances are, that’s not your kid!
Many children are restless when bedtime arrives and have trouble falling asleep, so if yours is one of them, then you should rest assured you’re not alone. There’s a lot to know about what causes a child to be restless at night. But understanding this, along with techniques to help a restless child fall asleep, can make your nighttime ritual a whole lot smoother.
Proper sleep is vital for children and for you. Read on for a few strategies you can use to help your little one be less restless at night.
Why Does My Child Have a Hard Time Falling Asleep?
It’s amazing how some kids have a special ability to not fall asleep when they’re obviously tired. However, it’s not something your child likely does on a conscious level. There are several factors that can influence restlessness at bedtime, such as:
Whatever the reason for your child to be restless at bedtime, rest assured there are things you can do to help.
How Can I Help My Anxious Child Sleep?
Anxiety can be a beast to overcome at bedtime, mainly because it’s a response the brain is programmed to have in order to help you escape danger. The problem is, the danger is not always actually there – but the body’s response to perceived danger is, and that is what causes anxiety.
For children who have anxiety, there are some things you can do to help them get to sleep easier at night. You can:
1. Talk it out
Sit or snuggle with your child at bedtime and talk about what they’re thinking. You may have to set some limits here, but for the most part, sitting and talking with them for even just a few minutes can help them get out of their anxieties and fall asleep easier.
2. Allow them to emotionally self-regulate
Remember, as your child gets older, it’s not your job to make sure they actually get to sleep when they go to bed. Try your best to practice good sleep hygiene yourself, such as going to bed at about the same time and waking up around the same time, to help solidify a routine and set a good example. If they need to do something to calm themselves at bedtime, such as read a book, then they should be allowed to. The point is to let them work on regulating their own emotions and manage them at bedtime.
3. Stick to a routine
Another great strategy for an anxious child is to have a bedtime routine and stick to it. Most parents have a routine in place for smaller children, but not older, school-aged kids – even when they need it just as much.
4. Avoid stimulants
It’s a good idea to cut out caffeine and other stimulants in the hours before bed. Sleeplessness and anxiety can be a side effect of stimulants found in foods like energy drinks or sodas.
Don’t be afraid to talk with your child about what they think might help them at bedtime. They might have some good ideas!
How Do You Calm a Hyperactive Child at Night?
Sleep for hyperactive children can be difficult – and the less sleep they get, the more hyperactive they may be. However, there are some solid strategies you can start using at night to help your hyperactive child get better sleep which also work for children who aren’t hyperactive, such as a solid bedtime routine or a cool, dark bedroom.
A few strategies you may want to use with your hyperactive child include:
5. Remove stimulation
In the hour before bed, take away things that are stimulating, such as tablets, video games, or even musical instruments. Encourage your child to use the hour before bed to do something peaceful, such as reading a book or listening to soft, relaxing music.
6. Reward them
Some kids do great with reward systems, such as earning stickers or tokens that can be used for rewards like making their favorite breakfast or choosing the music you listen to on the way to school. Engage a system like this in a way that you feel works best for your child, such as earning tokens by completing bedtime preparation on time or staying in bed after the lights go out.
If your child has ADHD or some other condition that is marked by hyperactivity, then you may want to discuss other strategies with your pediatrician to help.
Restless sleep is a problem that can impact the whole family. Do your best to improve sleep hygiene for the whole family to help everyone get better rest at night, particularly your school-aged children.
Featured image by Kinga Cichewicz on Unsplash