Help your child get to sleep – and stay asleep!

As a mum of three children who were not great sleepers, I can clearly remember the feeling of exhaustion from yet another disturbed night!

For any parents currently experiencing this, please be assured there is a light at the end of the tunnel. I remember someone telling me “don’t worry, they won’t be wanting to sleep in your room when they are teenagers” and it is true!

Not only do children’s sleep issues greatly impact their parents' sanity, lack of sleep and poor sleep quality also have a detrimental effect on the wellbeing of the child, particularly in terms of mood, energy levels and concentration.

Here are some tips to help improve your child’s sleep:

• Avoid additives, sugar and caffeine, especially close to bedtime

Caffeine and sugar are stimulants while additives are associated with hyperactivity so all three are likely to hype children up when what you really want is to calm them down!

• Establish a predictable evening routine – dinner, bath/shower, story and bed

Having a consistent routine helps prepare your child for sleep, gives them a sense of security and teaches them to fall asleep by themselves

• Try an Epsom salt bath before bed.

Epsom salts are a form of magnesium (magnesium sulphate). They have a calming, relaxing effect and can be very effective in preparing children for sleep.

Sprinkle 1 cup of Epsom salts in a warm bath and let your child soak for 20 minutes. 

• Include sleep-promoting nutrients in your child’s diet

Tryptophan

Tryptophan is an amino acid that plays a major role in melatonin production and regulation of the sleep-wake cycle. Sources of tryptophan include oats, bananas, milk, cheese and peanuts.

B vitamins, iron and zinc

B vitamins, iron and zinc are all required for the synthesis of serotonin, a neurotransmitter which converts to melatonin, the  hormone responsible for initiating and maintaining sleep.

Magnesium

This mineral helps the body relax, reduces stress and improves sleep quality and duration.

Sources of magnesium include dark leafy greens, poultry, beans, legumes, nuts, seeds and bananas

Tip: a great sleep-promoting snack is a small cup of warm milk and half a banana sliced longways and spread with quality additive-free peanut butter.

• Avoid screens for at least an hour before bedtime

Darkness stimulates the synthesis and release of melatonin. Unfortunately, blue light from screens inhibits melatonin production and instead causes the release of cortisol. Cortisol makes us feel awake and alert, interfering with children’s tiredness signals and impacting on their ability to fall asleep naturally.

References:

Pacheco D, 2022, 'Bedtime routines for children', Sleep Foundation, USA, viewed 20 September 2022, https://www.sleepfoundation.or....

Eagle Clinical, 2022, Nutritionally sound sleep patient handout, Eagle Clinical, Australia.