Children ages 6 to 13 need 9 to 11 hours of sleep every night. This need is difficult to meet if they have trouble sleeping. Most sleeping pills are not safe for use in children. So, use a natural approach to sleep fast. There are many things you can do to get to sleep quickly, such as using relaxation techniques, scheduling regular bedtimes, keeping your sleeping equipment clean, and creating a comfortable environment for rest.
Step
Method 1 of 4: Using Relaxation Techniques
Step 1. Count to 100
It is important to relax your mind before going to bed. So counting backwards from 100 can help. While lying on the bed, close your eyes and start counting down from the number 100 silently (100, 99, 98, 97, etc.). This exercise can calm your mind and help you fall asleep.
If you've counted from 100 to 1 and are still awake, try counting backwards from a larger number, like 500 or even 1,000
Step 2. Write a journal
Journaling is a great way to calm your mind and make you sleepy. Write down your activities for the day, your fears or worries, and anything else you want to write about. Pouring your head into writing can help you feel more relaxed and make it easier for you to fall asleep.
- Provide a special book to write every day before bed.
- You can also use a journal to make a list of things that bother you or things you want to ask other people about.
Step 3. Practice deep breathing
Deep breathing exercises can calm you down, making it easier to fall asleep. To practice it, lie down and make yourself as comfortable as possible. For example, you can use pillows to support your knees and neck.
- Place your hands on your stomach (or under your ribs) with your palms facing down. Keep your fingers tight.
- After that, take a deep breath and slowly into the stomach. When you do this, your stomach will expand and you will feel your hands rise.
- After a few seconds, exhale slowly and feel your stomach contract as you do so.
- Repeat this method 10 to 15 times.
Step 4. Try to progressively relax the muscles
Progressively relaxing your muscles is a relaxation exercise that can help you release stress in your body, from head to toe. If you're having trouble sleeping because you're tense and nervous, this may help.
- To perform a muscle-relaxing exercise, start by tensing the muscles of your big toe for five seconds. Then, relax and let the thumb muscles relax for 30 seconds.
- Next, do the same with your calves and repeat the tension and release process all the way to the top of your head.
Step 5. Drink a cup of herbal tea
Ask your parents to brew a cup of hot herbal tea. Most herbs can help you relax so you can fall asleep more easily. Some types of tea that can be tried are:
- Chamomile
- Peppermint
- Rooibos
- fruit tea
Method 2 of 4: Starting a Regular Sleep Schedule
Step 1. Plan to start a regular bedtime schedule about 30 to 60 minutes before bedtime
You may take a long time to prepare your body for sleep. By starting a bedtime schedule about 30 to 60 minutes before your normal bedtime, your body will have extra time to feel calm and relaxed.
Step 2. Take a warm bath
Taking a shower before bed can help you relax, relax your muscles, and calm your mind. Try taking a warm bath before starting your regular bedtime schedule. Soak in the tub to clean yourself and shower for 15 to 20 minutes, then pat dry with a clean, soft towel.
Step 3. Put on pajamas
Wearing pajamas that are comfortable on your body can help you feel relaxed and sleep better. Choose pajamas that match the current season. For example, if it's winter and you feel a little chilly at night, wear flannel pajamas. If it's summer and you often feel stifling at night, wear light clothing, such as a t-shirt and shorts.
You can also do various other things to feel more comfortable. For example, if your feet feel cold, wear socks. If the room feels hot, turn on the fan
Step 4. Solve your personal needs
After you put on your pajamas, you need to get some personal stuff done to make sure you get a good night's sleep. Brush your teeth, wash your face, drink a glass of water, and go to the bathroom before laying on the bed.
Step 5. Play soft music
Music can help you relax. So, playing music can be a powerful way to sleep well at night. Choose soft music, such as classical music or jazz. You can also listen to slow tempo songs from your favorite singers. However, make sure the music you choose is good and relaxing.
Step 6. Dim the lights
Dimming the lights can help your body release the melatonin it needs for sleep. Exposure to bright light can interfere with the body's ability to release these substances. You don't need to turn off all the lights, but make sure the lights you turn on are dim.
For example, a small table lamp or night lamp can be used to produce a dim light to make it easier for you to fall asleep
Step 7. Get into bed
After you have completed all your needs and your room is comfortable, lie down on the bed and start relaxing. You don't have to fall asleep right away, but lying in bed can help your body and mind start focusing on sleep.
Step 8. Speak slowly or read a story
Sometimes, you can fall asleep quickly, but sometimes you also need time to feel sleepy. If you are not yet sleepy, talking in a quiet voice with your parents can help you fall asleep. You can also read bedtime stories with them to get sleepy quickly.
Method 3 of 4: Get into the habit of sleeping in a clean state
Step 1. Use the mattress only for sleeping
Doing other things in bed can make it difficult to sleep. Make sure the only thing your bed is doing is sleeping. Don't watch television, play games, or do homework in bed.
Step 2. Do not eat at least two hours before bedtime
Eating before bedtime can make it difficult to fall asleep because your body is still digesting food. Try to eat at least two hours before bed. For example, if your bedtime is 9pm, you should have eaten since 7pm.
- Do not eat too much. Just eat light meals. For example, try eating a bowl of toast or a bowl of cereal and milk.
- Don't drink anything with caffeine after 5pm or you'll have trouble sleeping.
Step 3. Limit yourself to light activities at the end of the day
Doing something that requires a lot of energy or excites you will make it difficult to sleep. Do strenuous activities during the day and save your energy as the day begins to fall.
For example, you could ride a bicycle, play a game, or play soccer during the day, then listen to music and read a book in the afternoon
Step 4. Go to bed at the same time every night
Having a consistent bedtime will make it easier for you to fall asleep because your body will adapt according to your sleeping hours. Make sure you go to bed at the same time every night, even on weekends.
- For example, if on a typical day you go to bed at 9 pm, stay asleep at that time on weekends.
- You should also wake up at the same time every day.
Method 4 of 4: Creating a Comfortable Environment for Sleeping
Step 1. Prepare a comfortable place to sleep
Soft mattresses, soft sheets, and comfortable pillows can make it easier for you to fall asleep. If the mattress feels uncomfortable, ask your parents to buy a new mattress or mattress. If the sheets feel rough or uncomfortable, ask your parents to replace them with something more comfortable.
Step 2. Prevent outside light and sound from entering your room
If you live in a noisy area, you may need to use earplugs or turn on a fan to create a distracting sound. This sound can help increase the noise level of the room so you won't be woken up by other strange sounds that can be heard.
Ask your parents to put up sound-proof and light-proof curtains to make your room look dark and quiet
Step 3. Check the room temperature
Most people sleep better in a cool room temperature, which is around 18.3°C. Ask your parents for permission to change the thermostat number so that your room temperature is close to that number. You can also put a fan in the room to cool it down.
Step 4. Put some pictures in the room
Making your room a nice and comfortable place can make it easier for you to fall asleep and sleep better. Try putting some photos of your friends and family near the bed. Choose photos that make you smile and feel happy.
Step 5. Take your favorite bedmate
Sleeping with a favorite item, such as a doll, blanket, or stuffed animal, can make you feel safer and fall asleep faster. Make sure you take your favorite toy or blanket before lying on the bed.
Tips
- Some types of drugs can interfere with your sleep. Talk to your parents if you suspect that the medication you are taking is causing you trouble sleeping. Your doctor may need to change your dose or change your medication. Do not stop taking medication without consulting your doctor first.
- If you don't have a light sleeper, carrying a flashlight (in the off) can help you feel more secure.
- If you're too old to bring your favorite stuffed animal or blanket to bed, you can also bring your pet or extra pillow to bed.
- Some sleep supplements (eg melatonin) are safe for children – but don't rely on them; if used too often, it can damage the body or make you addicted.
