Buzz
Children aged 6 to 13 typically need 9 to 11 hours of nightly sleep, but drifting off can sometimes be a challenge. Since most sleep aids aren’t safe for kids, natural methods are the best option. There are several kid-friendly strategies that can speed up falling asleep, including relaxation methods, a consistent bedtime routine, solid sleep hygiene, and a cozy sleep space.
What You Need to Know
- Use calming relaxation exercises before bed to ease your body and mind.
- Stick to a peaceful nightly routine to make falling asleep easier.
- Enhance your sleep habits by avoiding late snacks, doing calm evening activities, and going to bed at a regular time.
- Keep your bedroom comfy and sleep-friendly to help you nod off faster.
How-To Guide
Relaxation Techniques to Help You Sleep
Count backward from 100. Calming your mind is key to drifting off, and counting in reverse can help. While lying in bed with your eyes closed, slowly count down from 100 in your head (100, 99, 98...). This technique can quiet your thoughts and ease you into sleep.
- If you reach one and are still awake, try starting from a higher number like 500 or even 1,000.
Use a journal to unwind. Writing before bed can help release thoughts and relax your mind. Jot down details about your day, anything bothering you, or random thoughts. Putting them on paper can help you let go and fall asleep more easily.
- Keep a bedtime journal nearby to write in each night.
- Use it to list worries or jot down any questions you'd like to ask someone later.
Try deep breathing exercises. Deep breathing can calm your body and get you ready for sleep. Lie flat on your back, add a pillow under your knees or neck if you like, and get comfy.
- Rest your hands flat on your belly, just under your ribs, with fingers close together.
- Inhale deeply and slowly into your belly. Your stomach should rise with your hands.
- Hold it for a moment, then slowly exhale and feel your stomach fall.
- Repeat this process for 10 to 15 slow breaths.
Use progressive muscle relaxation. This method eases body tension from head to toe. If you're feeling tight or anxious, it might help you fall asleep.
- Start by squeezing the muscles in your toes for five seconds, then relax them for 30 seconds.
- Move up to your calves and do the same. Continue this tensing and relaxing pattern all the way up your body to your head.
Sip on some herbal tea. Have a parent prepare a calming cup of herbal tea for you. Certain herbal teas are known to help you relax and can make falling asleep easier. Great options to try include:
- Chamomile
- Peppermint
- Rooibos
- Fruit-infused teas
Creating a Bedtime Routine
Begin your bedtime routine 30 to 60 minutes before sleeping. It takes time to unwind at night, so starting your routine a half hour to an hour beforehand gives your body a chance to relax and prepare for sleep.
Take a warm bath to relax. A soothing bath before bed can calm your muscles and quiet your thoughts. Start your night routine with a warm soak, using your favorite bubble bath. Spend 15 to 20 minutes in the tub, then dry off with a fluffy towel.
- Reader Poll: Out of 315 Mytour readers, 62% said they prefer showering at night. [Take Poll] A warm shower can also be just as relaxing.
Change into pajamas. Comfortable pajamas can help you feel cozy and sleep more soundly. Choose season-appropriate sleepwear—flannel PJs for cold nights or light t-shirts and shorts for warmer ones.
- You can add extra comfort by wearing socks if your feet are cold or turning on a fan if your room feels too warm.
Handle personal bedtime tasks. Once you're in your pajamas, take care of anything else you need for a restful night. Brush your teeth, wash your face, get a sip of water, and use the bathroom before hopping into bed.
Listen to calming music. Adding soft music to your nighttime routine can help you unwind. Choose gentle genres like classical or jazz, or play a few slow tracks from your favorite artist—as long as it's soothing and peaceful.
Lower the lights. Dimming the lights encourages your body to release melatonin, the hormone that helps you sleep. Bright lighting can disrupt this process, so opt for softer lighting.
- Try using a night light or a small lamp with a dim glow to set a relaxing mood.
Get into bed. After finishing your bedtime prep and making your room cozy, snuggle into your bed. You don’t need to fall asleep immediately, but lying down helps your body ease into sleep mode.
Read a story or chat softly. If you're not quite sleepy yet, quiet activities like reading a bedtime story or having a calm chat with a parent can help you relax until you're ready to drift off.
Building Healthy Sleep Habits
Reserve your bed just for sleeping. Using your bed for anything besides sleeping—like watching TV, gaming, or doing homework—can make it tougher to fall asleep. Keep your bed a sleep-only zone to train your brain that bed means bedtime.
Avoid eating too close to bedtime. Eating late in the evening can keep your body busy digesting when it should be winding down. Try having your final snack around two hours before bed. For instance, if bedtime is 9:00 pm, aim to finish eating by 7:00 pm.
- Keep it light—something like toast or a small bowl of cereal with milk works well.
- Skip caffeinated drinks after 5:00 pm, as they can keep you awake.
Choose calm activities as bedtime nears. High-energy games or exciting activities late in the day can keep you wired. Do active things like biking or soccer earlier, and switch to quieter pastimes like reading or listening to music in the evening.
- For example, save action-packed video games for the afternoon, and unwind with a book after dinner.
Stick to a regular bedtime. Going to bed at the same time each night helps your body recognize when it’s time to sleep. Try to follow the same bedtime every day, even on weekends.
- If 9:00 pm is your usual bedtime, keep it consistent every night.
- It’s also helpful to wake up at the same time each morning.
Designing a Cozy Sleep Environment
Use comfy bedding. The right bedding can make a big difference in how well you sleep. Make sure your mattress, sheets, and pillow are all cozy and comfortable. If your bed doesn’t feel quite right, talk to your parents about getting a mattress topper or softer sheets.
Reduce outside noise and light. If your room gets noisy at night, try using earplugs or turning on a fan to create calming white noise. This can help drown out unpredictable sounds and help you sleep better.
- Consider asking your parents for curtains that block out both light and noise, turning your room into a peaceful, dark retreat.
Adjust your room temperature. Most people find it easier to sleep when the room is slightly cool—around 65°F (18.3°C). Ask your parents if you can adjust the thermostat or use a fan to make the room more comfortable for sleeping.
Decorate with meaningful photos. A bedroom that feels warm and personal can help you relax at night. Hang up pictures of family, friends, or fun memories near your bed—anything that makes you feel happy and at home.
Bring your favorite bedtime buddy. Having a comfort item like a stuffed animal, special blanket, or soft toy can help you feel more secure and fall asleep faster. Don’t forget to grab your favorite snuggle companion before crawling into bed.
- Some medications may disrupt your sleep schedule. If you suspect this, talk to your parents and see if your doctor needs to adjust your dosage or try a different prescription. Never stop taking medication without your doctor’s guidance.
- If you feel too old for a stuffed animal or blanket, consider sleeping with a pet or using a comforting pillow instead.
- Some sleep aids, like melatonin, are safe for kids—but they shouldn’t be used too often. Overuse can lead to dependency or health issues.
This section includes tips inspired by real experiences from Mytour readers like you. Got your own sleep tip? Share it with us using the form below.
- You’re never too old for a comfort item at bedtime. Whether it’s a beloved plushie, a small happy object, or a cherished book, taking it to bed might help you relax and fall asleep more easily.
- Feeling chilly or a little sick? Try snuggling up with a hot water bottle. Just be sure it’s made to handle heat safely, like a Nalgene bottle.
- If your thoughts are keeping you up at night, try watching something cheerful or uplifting before bed to calm your mind.
Warnings
- If falling asleep keeps being a struggle, talk to your parents and ask to visit a doctor. There might be an underlying sleep disorder or health issue causing the trouble.
