How to Help Your Child Fall Asleep

Sleep is one of the most important processes of the human body, especially for children. According to the National Institutes of Health, adequate sleep enhances growth and development and promotes physical and mental well-being. For some children, a simple bedtime story and a kiss goodnight is enough to bring on the sandman, but for others, falling asleep is not so easy. In fact, InteliHealth reports that as many as one-third of all children experience struggles with sleep. If your child has difficulty drifting off, implementing a consistent bedtime routine and a couple of lifestyle practices may be helpful.

Things You'll Need

  • Books
  • Radio or CD player

Instructions

    • 1

      Limit the amount of caffeine your child ingests. Because caffeine is a stimulant that can adversely affect a person̵7;s ability to fall and stay asleep, reduce your child̵7;s daily intake of foods or beverages that contain the substance. KidsHealth recommends 3 p.m. as a good cutoff point for caffeine. Foods and drinks to watch out for include soda, iced tea and anything with chocolate, such as pudding, ice cream, brownies, cookies, hot cocoa and various types of candy.

    • 2

      Make sure your child participates in physical activity every day. Engaging in physical activity can help people fall asleep faster and can enhance the quality of sleep, according to Mayo Clinic. School or day care is typically enough to tire most kids out, but some children are still filled with energy when they get home. Have your child use up extra energy after school and on weekends by encouraging him to participate in sports, play outside with friends, ride his bike, take the family dog for a walk or simply run around the block a few times. If your child stays home with you, plan for at least 30 minutes of physical activity each day, and be sure to have him spend some time outdoors -- even if it is only for 10 minutes.

    • 3

      Maintain a consistent bedtime. Putting your child to bed at the same time every day helps her body become used to powering down when bedtime rolls around. It will also help regulate when your child wakes up each morning, which will affect how tired she is at the end of a busy day.

    • 4

      Create a calm, sleep-inducing atmosphere in your child̵7;s room. Draw the curtains or close the blinds, make sure the thermostat is at a comfortable temperature and dim the lights. Turn on soothing background noise, such as soft music, sounds of nature or a small fan. The more comfortable your child feels, the easier it will be for him to doze off within a reasonable amount of time.

    • 5

      Help your child wind down as she lies in bed. Snuggle up with your child, and read her a book or sing to her as you stroke her head. These types of activities help lull your child into a state of relaxation. If you suspect your child̵7;s inability to fall asleep is due to stress or anxiety, have a heart-to-heart about anything that might be bothering her in an attempt to calm her nerves.

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