When counting sheep simply won’t do
Teen years are filled with lots of stressors, from exams to friendship issues and this can make it difficult for your child to get a good night’s sleep.
Understanding how to manage this type of stress and ensuring your child gets the rest they need is so important.
Mattress Online recently spoke with sleep expert, James Wilson, also known as the ‘Sleep Geek,’ for some advice on helping children to navigate these challenging times.
Here’s the advice he had to give:
Wilson advises parents to accept that sleep might be more difficult for their child during stressful periods, and that’s okay.
“It is only one night,” he said, “and the sleep deprivation it may cause will actually help them sleep better the next night.”
Reassure your child that it’s normal to have a restless night, and it won’t have a long-term impact on their well-being.
The earlier the better?
One common misconception is that going to bed earlier will help your child fall asleep faster, but Wilson warns against this.
“Going to bed earlier doesn’t mean you fall asleep any earlier,” he explained.
In fact, it can give your child more time to worry about the next day, raising their heart rate and making sleep more difficult.
Encourage your child to stick to their regular bedtime routine.
30-minute rule
If your child isn’t asleep within 30 minutes of going to bed, they may need to reset their mind.
Wilson suggested: “Let your mind wander, not wonder.”
Engage in activities that calm the mind, such as listening to a spoken word book they’ve already read, listening to a podcast, using meditation apps, or enjoying some favourite songs.
Simply lying awake can lead to hours of frustration, so gently redirecting their thoughts can make a significant difference.
Avoiding doom-scrolling
It’s important to turn off screens at least an hour before bedtime.
Social media platforms like TikTok and YouTube can stimulate the brain, leading to anxious thoughts or feelings that prevent sleep.
TikTok’s quick, looping videos and YouTube’s algorithm-driven content can create a racing mind, making it difficult for your child to unwind.
Watching TV before bed
If your child enjoys watching TV as part of their wind-down routine, they don’t have to give it up completely.
However, Wilson says watching TV in a different area of the house before heading to bed will be of benefit. It’s also wise to choose what they watch carefully.
“Steer clear of anything suspenseful or with cliff-hangers,” Wilson suggested, as these can elevate heart rates and make your child restless.
Instead, opt for content that’s light and soothing. “I would generally recommend sticking to something funny, repetitive, or even a bit trashy,” Wilson says.
Shows like a favourite comedy or even Love Island can provide the perfect mental escape, helping your child to relax and ease into sleep.
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