How to fall asleep quickly (for children)

Children aged 6 to 13 require 9 to 11 hours of sleep each night. This can be hard to achieve if falling asleep is a challenge. Most sleep aids are not safe for children, so natural methods should be used to help them sleep better. There are many techniques that children can use to fall asleep faster, such as relaxation methods, following a bedtime routine, practicing good sleep hygiene, and creating a comfortable sleeping environment.

Count down from 100. It's important to relax your mind before drifting off to sleep, and counting down from 100 can help. While lying in bed, close your eyes and start counting down mentally from 100 (100, 99, 98, 97, etc.). This exercise will help calm your mind and lead you into sleep.

• If you reach 1 and are still awake, try counting down from a higher number, such as 500 or even 1,000.

Write in a journal. Keeping a journal is a great way to relax and start unwinding before bedtime. Write about what happened during the day, things that made you anxious or scared, or anything you'd like to express. Putting your thoughts on paper can help release tension and make it easier to fall asleep.

• Consider getting a cute notebook to write in each night before bed.
• You can also use your journal to list things that upset you or questions you want to ask someone.

Practice deep breathing exercises. Deep breathing exercises can help you relax and fall asleep more easily. Lie flat on your back, making yourself as comfortable as possible. For example, you can place one or two pillows under your legs and neck.

• Place your hands on your stomach (just below the ribcage), palms facing down. Keep your fingers together.
• Then, take a deep, slow breath into your abdomen. As you inhale, your stomach should rise, and you will feel your hands lift up.
• After a few seconds, slowly exhale and feel your stomach contract.
• Repeat this exercise for 10-15 breaths.

Try progressive muscle relaxation techniques. This is a relaxation exercise that helps release tension from your body, from head to toe. If you struggle with sleep due to stress and anxiety, this exercise can be beneficial.

• To begin, tighten the muscles in your toes and hold for about 5 seconds, then relax them for about 30 seconds.
• Next, move to your calves and repeat the process of tightening and relaxing the muscles. Continue this pattern of tightening and relaxing your muscles all the way to the top of your head.

Drink a cup of herbal tea. Ask your mom or dad to make you a cup of herbal tea that promotes relaxation. Many herbal teas can help you calm down and drift off to sleep more easily. Some effective tea options include:

• Chamomile
• Peppermint
• Rooibos
• Fruit teas

Start your bedtime routine 30 to 60 minutes before going to sleep. Your body needs time to unwind and prepare for sleep. By starting your bedtime routine 30 to 60 minutes before bed, you give your body the chance to relax and get ready for a restful night.

Take a warm bath. A warm bath before bedtime is a soothing therapy that relaxes your muscles and calms your mind. Try adding a warm bath to your bedtime routine. Use your favorite foaming body wash and soak in the tub for 15-20 minutes, then gently dry off with a clean towel.

Put on pajamas. A cozy set of pajamas can help you feel comfortable and improve your sleep quality. Choose sleepwear based on the season. For example, if it’s winter and the night feels chilly, opt for flannel pajamas. If it’s summer and you tend to get warm at night, lightweight pajamas like a t-shirt and shorts will work best.

• You can also take other steps to make yourself more comfortable. For instance, if your feet are cold, you can wear socks. If the room is too warm, try using a fan.

Attend to other personal needs. After changing into your pajamas, take care of any other personal needs to ensure a peaceful night’s sleep. Brush your teeth, wash your face, drink some water, and use the bathroom before getting into bed.

Listen to soothing music. Music can be a great way to relax, making it a wonderful addition to your bedtime routine. Choose gentle melodies like classical or jazz music. You can also listen to slow songs from your favorite musicians. Just be sure to pick calm, relaxing tunes to help you wind down.

Dim the lights. Reducing the brightness of lights helps your body release melatonin, a hormone that is essential for sleep, which your body produces naturally. Bright lights can interfere with the release of melatonin. You don't need to turn off all the lights, but remember to dim them.

• For instance, a small desk lamp or a nightlight can provide a soft glow to help you drift off to sleep.

Get into bed. Once you have met all your needs and made your bedroom cozy and comfortable, you can lie down on the bed and start to relax. You don't need to fall asleep immediately, but lying in bed will help both your body and mind unwind in preparation for sleep.

Whisper or read a story. You may fall asleep right away, but sometimes it might take a little longer to feel sleepy. If you're not feeling tired, you can chat with your parents to relax or read a bedtime story to help you feel drowsy.

Only use the bed for sleeping. It can be harder to fall asleep when you do other things on the bed instead of just sleeping. Remember, the bed should only be for sleep. Avoid watching TV, playing games, or doing homework in bed.

Do not eat at least 2 hours before bedtime. Eating too close to bedtime may make it harder to fall asleep since your body is still digesting the food. Try to schedule your last meal of the day at least 2 hours before going to bed. For example, if you need to sleep by 9 PM, aim to have your last meal at 7 PM.

• Also, avoid overeating and stick to a light meal. For example, you could have a slice of toast or a small bowl of cereal with milk.
• Do not consume anything with caffeine after 5 PM, as it can make it harder to fall asleep.

Plan light activities for late in the day. Activities that require a lot of energy or excitement may make it harder to fall asleep at night. Try to schedule more active tasks earlier in the day and save the relaxing ones for later.

• For example, you could bike, play games, or play soccer in the early afternoon, and then read or listen to music in the evening.

Go to bed at the same time each night. A consistent bedtime can make it easier to fall asleep because your body learns when it’s time to sleep at night. Stick to the same bedtime every night, even on weekends.

• For example, if you typically go to bed at 9 PM during the week, try to keep the same bedtime on weekends.
• It’s also a good idea to wake up at the same time each morning.

Make your bed comfortable. A good mattress, soft sheets, and comfortable pillows can help you sleep better. If your mattress is uncomfortable, ask your parents to buy a new one. If your sheets feel rough, ask your parents to get softer ones.

Block out external light and sound. If you live in a noisy area, you may need to wear earplugs or turn on a fan to create white noise. White noise helps raise the ambient sound level in the room, which makes you less likely to be woken by random noises.

• Ask your parents to get blackout curtains or noise-reducing ones to make your room darker and quieter.

Check the temperature. People tend to sleep better in cooler rooms (around 18°C). Ask your parents if they can adjust the thermostat to get closer to this temperature. You could also place a fan in the room to help cool the air.

Hang up pictures. Your bedroom should be a pleasant, comfortable place to help you fall asleep easily and enjoy a better night’s rest. Try hanging some pictures of friends and family near your bed. Choose pictures that make you smile and feel happy.

Cuddle with a familiar “companion” when you sleep. An item that makes you feel safe, such as a doll, blanket, or stuffed animal, can help you feel secure and drift off to sleep faster. Be sure to place your favorite toy or blanket on the bed before you sleep.

• Some medications may interfere with sleep. Talk to your parents if you think the medicine you are taking is making it hard for you to sleep. The doctor may adjust your dosage or switch you to a different medication. Do not stop taking any medication without consulting your doctor first.
• If you don’t have a nightlight, keep a flashlight nearby (without turning it on) to help you feel safer.
• If you’ve outgrown cuddling with stuffed animals or blankets, try using a pet or a pillow instead.
• Some sleep aids, like melatonin, can be used by children—but don't rely on these too much. If used regularly, these products may be harmful and/or addictive.

• If you're still having trouble sleeping, ask your parents to take you to see a doctor. The cause could be a sleep disorder or another health issue.