Conquering the night: how to encourage good sleep in young people
Here's how.
Sleep. It's the magic potion that fuels our bodies and minds, and it's especially important for our growing kiddos. Between the demands of school, extracurricular activities, and the allure of late-night screens (which I talk about in an earlier post), a good night's sleep can sometimes feel like a distant dream.
Here are some tips to help your child or teenager drift off to dreamland and wake up feeling refreshed:
Craft a Calming Routine: Repetition is key. Create a relaxing bedtime routine that signals to your child's body it's time to wind down. This could include a warm bath, reading a book, or listening to soothing music.
Power Down Before Shut-Eye: The blue light emitted from electronic devices disrupts sleep patterns. Make sure screens are off at least an hour before bedtime (this might differ, so hold onto your hats).
Create a Sleep-Conducive Environment: Keep the bedroom cool, dark, and quiet. Consider blackout curtains or a white noise machine to block out distractions.
This does not work for my child with special or additional needs
Children who are autistic or have ADHD may have unique challenges when it comes to sleep. Here's how you can adapt the above strategies:
Sensory Sensitivities: Some children are sensitive to specific textures or sounds. Choose calming bedding and create a quiet sleep environment. Engage in a dialogue with them about the types of textures and sounds they enjoy to create an environment that works for them—crucially, find out what they are not enjoying. Autistic children may have challenges with interoception—this means they struggle with understanding their own bodily sensations which creates its own challenges—so do not be afraid to help them try and explore new things, patiently.
Routine Disruptions: Sticking to a rigid schedule can be comforting for children with autism. However, unexpected changes can cause anxiety and disrupt sleep. Be prepared to offer extra support during these times. When creating a schedule, co-create it with your young person so that the schedule—and crucially the sleep routine—makes sense to them. Think about how stressed you would get if a schedule that makes no sense and does not consider your needs got imposed on you!
Burn Off Energy: Children with ADHD often have very high levels of energy. This is often intensified by having school routines that they find frustrating, and often increase their anxiety levels. Give them plenty of ways in which they can burn off this energy and self-regulate. This will increase their chances of getting some shut eye.
Melatonin Magic: In some cases, melatonin supplements can help regulate sleep patterns. Always consult with a paediatrician before introducing melatonin as it is a prescription-only drug. If accessing a paediatrician is difficult, you might want to consider introducing melatonin-rich foods as part of a bedtime routine to help your little one on their way to the land of nod.
There is such a thing as melatonin-rich foods?
There certainly is. These are safe to use with children with or without special or additional needs, and can be a natural way of helping to promote good sleep if they need it. It can also be a way of diversifying their diet, as an added bonus. In no particular order, they are:
Milk: a glass of milk is a well-known common sleep remedy, and this is because it's a great dietary source of melatonin. It also contains tryptophan, which is an amino acid, which increases concentrations of melatonin and serotonin, helping your young person sleep easier. We also know that milk from cows milked at night contain higher melatonin levels—don't ask me how we found this out—but I don't think there is any way of knowing from the carton. Just about as well as it would only cost more!
Pistachios: Many nuts contain melatonin, but pistachios has more melatonin than most. It is also a great source of other good things, such as Vitamin B6, fibre, fatty acids—all of which are linked to better sleep.
Tart Cherries: These are more sour than anything else. They are high in melatonin, but tart cherries are also rich in anti-inflammatory compounds that can help keep you healthy. If your little one will not eat the fruit themselves, the juice is also very effective. Some studies have suggested they might be more effective than the cherries themselves as a compound in the juice, procyanidin, increased tryptophan availability in participants in this study, and reduced inflammation in their bodies. Beware though—it can be high in sugar.
Fatty Fish: This might include salmon and tuna, which are melatonin-rich foods. The other compounds they contain like Vitamin B6, fatty acids, magnesium, and vitamin D all help with sleep in one way or another. One study found that participants who ate salmon three times weekly had better sleep, and found it easier to function during the day too.
Rice: A lot of carbs contain sugar which might make your sleep worse, but not rice. Its carby nature is what helps you sleep, as well as—again—more melatonin and tryptophan. Be careful what you mix it with though-mixing it with salmon will help, but making it sweet and sticky will probably defeat the purpose.
Goji Berries: these are a powerful source of natural melationin, also being rich in antioxidants, protein, and fibre-a so-called 'superfood'. Their reported impact on anxiety might also help with sleep.
Oats: Another ‘good’ carbohydrate that can help lead to better sleep being both a source of melatonin, and tryptophan. Like rice, keep it savoury and not sweet—loading it with syrup will not help!
Mushrooms: Portabella, button, the other types-they're all good. They are also another good source of fibre and antioxidants.
Corn: On or off the cob is fine. As well as tryptophan rich, it might also go well with some butter (see: milk!)
Bananas: a healthy fruit, good for you in moderation, and a nice snack. They contain melatonin, tryptophan, vitamin B6, and magnesium-the good stuff. I cannot say I fancy this, but boiling the banana and making banana tea also gets the magnesium to drain from the skin. Give it a go—if you dare.
Is there anything I absolutely should avoid?
Yes—and here are just a few:
Spicy Food: They can irritate your stomach, give your reflux, give you wind—all sorts. All of these things can make sleep tricky.
Tomatoes: More of the above really. They are highly acid, and give complications which is fine during the day—less so when you might want to get some shut-eye.
Chocolate: It is often very sweet, being loaded with sugar, which can make sleeping harder. Even the varieties that are unsweetened usually contain caffeine, a stimulant that makes sleep more difficult. Best avoided altogether.
Citrus Fruits: Not only are they acidic, like tomatoes, but they are also a diuretic. Your little one will likely need to get up and use the bathroom multiple times, which will make sleep harder.
Can you help me?
Absolutely! I give young people and those who care for them advice on improving sleep all of the time. Getting your sleep routine right is harder than ever with our diets changing unrecognisably and demands on our time and attention being everywhere. It doesn’t mean it is impossible though. I am happy to help—just ask.
Please get in touch:
Final thoughts
Remember—consistency is key! It takes time and patience to establish good sleep habits, but the benefits are well worth it. A well-rested child is a happier, healthier child, ready to tackle whatever the day throws their way.
Bonus tip—make sleep a positive experience! Associate bedtime with cozy blankets, favourite bedtime stories, and quality time with you.
Sweet dreams!
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