Is your child a difficult sleeper? Sleep problems impact kids of all ages, and they don’t have to be toddlers or babies to keep you up half the night. Getting to the root of the problem and talking about your child’s fears and anxiety is one of the best solutions. However, you can get them feeling more comfortable in their space again with these 15 sleep solutions.
The items on our list have come recommended by parents who have struggled with sleep evading kids. Therefore, there’s a good chance at least one of them or a combination of a few will help solve the sleep problems your child is experiencing.
Quiet environments, stopping screen time half an hour before bed and avoiding sugary foods and drinks are great ways to promote better sleep. Nevertheless, if they aren’t working for you, these 15 sleep solutions could.
Essential Sleep Solutions for Kids
Calming Classical Music
Lull them to sleep with the sound of classical music playing in the background. It will help their mind to relax and focus on the music instead of their thoughts. Spotify, YouTube and other streaming platforms have plenty of classical music playlists for kids, so stick one on and see how effective it is for your child.
Pillow Spray or Diffuser
Soothing scents such as lavender and frankincense are the ingredients you need to look for when purchasing a pillow spray or essential oils for your diffuser. You want to work with the natural rhythm of your child’s body, and diffusing these timeless fragrances will help to calm their body and mind.
Weighted blankets are trendy, and there’s a good reason behind it. They are proven to soothe restless bodies, help anxiety and therefore, improve sleep. This weighted blanket from Amazon is suitable for the ages of five and upwards. The material is made from cotton shell, so it’s gentle on the skin.
Hit those sweet pressure points before your child drifts off to sleep. Grab some massage oil and rub it into your child’s hands, wrists and feet. The motion and hitting the pressure points will eradicate stress and built-up tension over their day.
The Baguette Pillow
The baguette pillow is hugely popular amongst kids of all ages, and it’s easy to understand why. It offers comfort to your child by giving them the impression that someone is beside them. If you’re finding yourself sleeping in their bed more often than your own – this is one to definitely invest in.
Set the Room Temperature
You’ve probably heard of this sleep solution before but it’s often overlooked. The temperature of a child’s room has a big impact on their precious sleep, whether it’s a draft, too toasty or chilly. The HSE recommends a room temperature of 16°C to 20°C or 62°F to 68°F for sleeping children.
Exercise During the Day
Adequate exercise during the day can transform your child’s sleeping patterns. This includes pre-teens in particular, as getting them out the door is a lot easier said than done. However, whatever the weather, if you do manage to get them moving, it will boost their mood, release stress and anxiety – and most importantly, tire them out.
Bath and Cosy PJs
When the bath is running, throw in some natural bath salts to give their muscles get a chance to relax after a busy day. Turn on the heat when they’re in the bath and put on your child’s jammies on the radiator. Make sure their jammies are suitable for the season and they aren’t too tight or itchy. This way, when they get out of the bath, they’re straight into toasty comfortable clothes. It’s a combination that usually has me yawning, never mind my daughter.
For older children, pre-teens and teens, apps like Headspace and Calm are excellent for winding them down for the evening and getting them ready to sleep. Incorporate the mindfulness apps into their bedtime routine but make sure they put down or turn off the device once the session is over.
Dream catchers can assist your child in getting rid of bad dreams and promoting positive ones. If you are looking for one, make sure you support a Native American business and buy them authentically from these communities. Dream catchers have a rich cultural history and meaning, the importance of which you can explain to your child, so they understand its roots and cherish it.
Bring in some twinkly, bright and beautiful lights. If they are scared of the dark but too old for a nightlight, fairy lights are the perfect compromise. It means if they awake during the night, they won’t panic and can fall back to sleep that bit easier.
From adorable bunnies to cute dogs, nightlights come in such a large variety of animals, shapes and sizes – nothing like they were in our day! So sit down with your child and pick one together. You can also find ones that will have heartbeats. The repetitive nature of the beat will help to encourage sleep, similar to counting sheep.
Cuddly Toys & Comfort Blankets
If you had a favourite teddy or blanket when you were little, you will understand the comfort behind this sleep tip. During the night, if your child wakes up after a bad dream or just a disturbance, having a blanket or teddy close by can provide them with a sense of comfort, and they won’t be hopping out of their bed and into yours.
Sleep Under the Stars
Light up their ceiling with stars and space to ease them into a good night’s sleep. Connect the ceiling light to your classical music and watch the night’s sky dance and glide to the rhythm. You can set it for an hour or two, and it will automatically turn off once the timer is up.
Clear Up Distractions
When everyone is tired, the last thing you may want to do is tidy up your kids’ bedroom floors. However, spending 10 minutes putting toys and distractions away might save you hours in the long run. Big distractions such as devices should be kept in another room entirely. That way, they won’t be tempted to get out of bed to go and play.