Teachers and students are preparing to return to school. The stores are advertising back to school specials and the aisles are stocked with school supplies. Parents are busy preparing their children for the transition of school but have difficulty getting them to bed at a reasonable time. JAMA Pediatrics did a cross-sectional study and found that 6% of children or 1 in 17 are given Melatonin for sleep issues.
Maintain a regular sleep schedule
When a child has the appropriate amount of sleep, they are more energetic and less irritable in the morning. Maintaining a regular sleep schedule can keep a child physically and mentally fresh. Children aged 1 to 3 should receive 10 to 13 hours of sleep at night. School age children need 10 to 12 hours each night, but this requirement may drop to 9 hours at 13 years of age.
Creating a routine for bedtime signals the brain to prepare to rest. Not every child will fall asleep right away but will need time to relax after a long day of school and play. A warm bath or scheduled quiet time reading can help a child to transition into sleep mode. Parents should set a firm bedtime hour for their child and be consistent with this expectation.
Routine
A bedtime routine is the key to making sure a child gets enough rest. Parents should restrict the use of television, internet or social media before bedtime. These activities can stimulate the brain and make it more difficult for the child to fall asleep. The bedroom should be quiet and comfortable. A child may have a special blanket, pillow or stuffed animal that should be available if it helps them to relax. All caffeinated and sugar beverages should not be allowed as it would keep them from nodding off.
Children with ADHD, anxiety and autism will need Melatonin at times to help with sleep. Parents should discuss Melatonin with their doctor so they would know if this supplement is appropriate for their child and the correct dosage to administer.
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