How To Help Children And Adolescents Sleep

This year, the back-to-school plans are still unknown and some (perhaps many) children and adolescents will take classes from home, on alternate days, with periods of interruption or other incidents due to the pandemic. All this will represent an alteration in your habits that may be reflected in greater difficulties in falling asleep.

As tempting as it may be to maintain or revert to summer sleep schedules, it is important for children to have a regular routine and to sleep during dark hours and be awake during daylight hours, as our bodies work best that way. No child or youth should be in bed in the middle of the morning.

Sleep is essential for everyone and this is especially true for children. Without sufficient quality sleep, children are more likely to have health and behavioral problems, and learning difficulties.

Tips to help your child get the sleep he needs

Each family can analyze what factors are hindering sleep and what solutions are in sight, but there are general recommendations.

Maintain a regular schedule

Our bodies work best when we go to bed and wake up at around the same time every day, and this is especially true for the very young and the very young.

Children and adolescents need eight to ten hours of sleep. Count back 10 hours from when your child should wake up in the morning. For example, if you have to get up at 7 o’clock, at 9 o’clock the night before you have to get ready for bed. By 10 o’clock he should be asleep. Count 11 hours if the child is under 7 years old.

During the weekend these hours can be slightly modified, but it is advisable to maintain the sleep routine and not shift it more than one or two hours.

In this sense, you have to have a little wide sleeve with adolescents, because in fact their body is prepared to go to sleep and wake up a little later. However, as they have to adapt to school schedules, their routine cannot be radically altered.

Turn off screens before bed

The blue light emitted by screens can keep us awake. It is convenient that children and adolescents are not exposed to screens for two hours before the time they should start to sleep.

It is important to talk especially with teenagers about how this can influence sleep, rest and performance, because looking at the mobile is the last thing that many do just before falling asleep (and some fall asleep with the mobile in hand) .

In many cases the only way to achieve this disconnection from the screens will be to remove all the devices from the bedroom. Teenagers may protest vehemently and will eventually claim that they need the mobile alarm to wake up in order not to move away from their little screen. In this case, leave him an alarm clock.

At the very least, if he can’t get rid of his cell phone, make sure the phone stays in airplane mode.

Create an environment that encourages sleep

In the afternoon, as it gets dark, you have to begin to calm the atmosphere. We can lower the volume of the television and reduce the intensity of the lighting (which at this time should be warm, not bluish).

It is a good idea to learn a relaxation or meditation technique as a family that you can incorporate into your sleep preparation habit.

On the other hand, sleepers should be kept as dark as possible to fall asleep and not wake up early. Lower the blinds and draw the curtains.

Other factors that influence sleep

Very busy teenagers, who do extracurricular activities and sports, often have a hard time getting it all done and getting enough sleep. Talk to your teenager about his daily schedule and work together to find solutions to get more sleep, such as doing homework during the day without waiting for late-night, and limiting video games or other activities that take time away from homework. Sleep should be the priority.

It is not recommended that adolescents drink coffee or beverages that contain caffeine, as is the case with many “energy sodas.”

Exercising is always recommended and helps you sleep, but it is advisable to avoid the practice of the night hours. Mid-afternoon is an ideal time.

It is important to speak with the doctor if the child or adolescent snores or has other breathing problems at night.