Promoting good sleep habits for children

As a parent, ensuring your child gets adequate sleep is crucial to their overall health and well-being. Adequate sleep helps to boost their immune system, enhance their growth and development, and improve their cognitive function. Unfortunately, many children today struggle with sleep, which can lead to various health problems. In this post, we'll explore some herbal medicine and lifestyle strategies that can help promote sleep for kids.

As a clinical herbalist, I love using herbs to help children sleep and improve their overall wellbeing naturally. One crucial aspect of improving sleep is understanding the connection between sleep and mood. Just like adults, children who don't get enough sleep can become irritable, moody, and struggle with their emotions. Research shows that sleep deprivation in children can also lead to behavioural problems, difficulty concentrating, and poor academic performance. On the other hand, when children get enough sleep, they are more likely to feel calm, focused, and emotionally balanced. Incorporating natural sleep remedies, such as herbal teas or essential oils, can be an effective way to support healthy sleep patterns in children and promote a positive mood. So, if you're concerned about your child's emotional well-being, consider taking a closer look at their sleep habits and exploring natural remedies to support healthy sleep and mood.

There is also a link between sleep and immunity. Research shows that sleep plays a significant role in supporting a healthy immune system, which is especially important for children. When children get enough sleep, their bodies can fight off infection, inflammation, and stress. Lack of sleep, on the other hand, can compromise the immune system and leave children more vulnerable to illness. Incorporating natural sleep remedies, such as herbal teas or aromatherapy, can be an effective way to support healthy sleep patterns in children and boost their immunity. So, if you're looking for ways to keep your little ones healthy and strong, consider prioritizing their sleep and incorporating natural remedies to support their immune system.

When it comes to sports and physical activity, getting enough sleep is essential for children's energy, focus, and overall athletic performance. Research shows that sleep deprivation can impair coordination, reaction time, and endurance, making it harder for children to perform at their best. On the other hand, adequate sleep can help children feel more alert, focused, and energized during practices and competitions. Incorporating natural sleep remedies, such as herbal teas or soothing essential oils, can be an effective way to support healthy sleep patterns in children and help them excel in their athletic pursuits. So, if you're looking to help your child perform their best on the field or court, make sure they're getting the rest they need to succeed.

Children need different amounts of sleep at different ages. According to the National Sleep Foundation, newborns (0-3 months) need 14-17 hours of sleep, infants (4-11 months) need 12-15 hours, toddlers (1-2 years) need 11-14 hours, pre-schoolers (3-5 years) need 10-13 hours, and school-aged children (6-13 years) need 9-11 hours. However, these are just general guidelines, and every child is unique. It's important to pay attention to your child's individual sleep needs and adjust accordingly. Signs that your child may not be getting enough sleep include difficulty waking up in the morning, moodiness, irritability, difficulty concentrating, and falling asleep during the day.

According to a report by the Longitudinal Study of Australian Children (LSAC) published in 2018, it is estimated that up to 40% of Australian children experience some form of sleep problems, such as difficulty falling asleep, staying asleep, or waking up too early. This can have negative impacts on their health, including an increased risk of obesity and mental health issues. Studies have shown that even just one hour of lost sleep per night can have a significant impact on a child's cognitive performance and academic achievement. (Gates & Fowler, 2019)

It's important for parents to be aware of their child's sleep patterns and seek professional help if necessary to ensure their child gets the restful sleep they need for optimal health and wellbeing.

Herbal Medicine Strategies for Promoting Sleep

Herbs have been used for centuries to promote sleep, and they can be a natural and safe way to help your child sleep better. Some of the most effective herbs for promoting sleep include:

·       Chamomile - Chamomile tea has been used for centuries as a natural sleep aid. It contains a compound called apigenin, which is believed to promote sleep and reduce anxiety.

·       Passionflower - Passionflower is a natural sedative that can help to promote sleep and reduce anxiety. It's often used to treat sleep disorders such as insomnia.

·       Lavender - Lavender is a natural relaxant that can help to calm the mind and promote sleep. It can be used in the form of essential oil or as a tea.

Bach flower remedies that may assist kids with sleep:

·       White Chestnut: This remedy can be helpful for children who have trouble falling asleep due to a busy or racing mind. White Chestnut helps to calm and quiet the mind, making it easier to drift off to sleep.

·       Rescue Sleep: This is a combination remedy that includes White Chestnut, as well as other Bach flower essences such as Star of Bethlehem and Rock Rose. It is specifically designed to promote restful sleep and can be helpful for children who struggle with occasional sleeplessness or nightmares.

·       Mimulus: This remedy can be helpful for children who experience anxiety or fear around bedtime, such as fear of the dark or fear of being alone. Mimulus helps to promote courage and calmness, which can make it easier for children to relax and fall asleep.

Lifestyle Strategies for Promoting Sleep

In addition to herbal medicine, there are several lifestyle strategies that can help promote sleep for kids. These include:

·       Creating a bedtime routine - Establishing a consistent bedtime routine can help your child's body and mind know that it's time to sleep. A bedtime routine can include activities such as taking a warm bath, reading a book, or listening to calming music.

·       Limiting screen time – Screen time before bedtime has been linked to difficulty falling asleep and shorter sleep duration in children and teenagers (Woods et al., 2016).

Exposure to blue light from screens can disrupt the body's natural sleep-wake cycle, making it harder to fall asleep. It's important to limit your child's screen time, especially in the hours leading up to bedtime.

·       Creating a sleep-conducive environment - Creating a sleep-conducive environment can help your child feel more comfortable and relaxed at bedtime. This can include things like keeping the room cool and dark, using a white noise machine, and ensuring the mattress and pillows are comfortable.

·       Encouraging physical activity - Regular physical activity can help to promote better sleep. Encourage your child to get outside and play or enrol them in a sports team or other physical activity they enjoy.

·       Tapping, also known as Emotional Freedom Technique (EFT), can be a helpful strategy for kids to calm down and fall asleep. The technique involves tapping on specific meridian points on the body while focusing on a particular issue or emotion. Here's how it can be used to promote relaxation and sleep:

1.     Have your child lie down in bed and close their eyes.

2.     Ask them to think about any worries or concerns they may have, or any emotions that are keeping them awake.

3.     Ask your child to rate their level of distress or discomfort on a scale of 0-10, with 10 being the most intense.

4.     Starting at the top of the head, use your fingertips to tap gently on each of the following points, while repeating a calming phrase or affirmation:

Inner eyebrow, outer eyebrow, under the eye, under the nose, chin, collarbone, under the arm and top of the head.

After completing a round of tapping, ask your child to rate their level of distress again. Repeat the tapping process until their level of distress has decreased to a more manageable level, or until they fall asleep. More information can be found here https://www.thetappingsolution.com/tapping-101/

In conclusion, promoting healthy sleep habits in children is crucial for their overall health and wellbeing. By creating a healthy sleep environment, using natural remedies, and incorporating relaxation techniques parents can help their children get the restful sleep they need to thrive.

 References:

·       Evans-Whipp T, Gasser C. Are children and adolescents getting enough sleep. Growing up in Australia. The longitudinal study of Australian children (LSAC) annual statistical report. 2018.

• National Sleep Foundation. (2021). How much sleep do we really need? Retrieved from https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

• Gates, A. J., & Fowler, S. A. (2019). Sleep and academic performance in children and adolescents. In Sleep and Mental Illness (pp. 147-155). Academic Press.

• Woods, H. C., Scott, H., & Sittichai, R. (2016). The effect of bedtime mobile phone use on sleep and wellbeing in children. Journal of Adolescence, 53, 214-221. doi: 10.1016/j.adolescence.2016.09.008

See you soon,

 Ayelet