If you’re a parent, you may have encountered similar challenges—perhaps even more intense ones. Bedtime can rapidly become a scene of chaos, complete with tears, temper tantrums, and children playing long past their bedtime. These nightly battles can be absolutely draining. The ramifications go beyond mere frustration; insufficient sleep for your kids can lead to significant health issues. A mere one-hour reduction in sleep per night can negatively impact your child’s cognitive function and focus.
Research has shown that inadequate sleep can contribute to conditions such as diabetes, high blood pressure, and obesity in children. It can also manifest as emotional and behavioral difficulties akin to those found in kids diagnosed with attention deficit hyperactivity disorder (ADHD). Furthermore, a lack of sleep can hinder your child’s academic growth and overall learning capabilities.
By the time you’ve settled the little ones down, you might find yourself too worn out from the negotiations to fall asleep easily yourself. So, what can you do if both you and your children are struggling with sleep?
1. Create a bedtime routine for the whole family.
As a naturopathic doctor, Dr. Meghan van Drimmelen frequently hears from worried parents about their children’s sleep issues. Her foremost suggestion is often quite simple yet remarkably effective: “The first question I ask is whether they have a consistent nighttime routine,” van Drimmelen explains. “What do the bedtime rituals look like for families trying to help their kids sleep?”
While sleep routines may differ from family to family, van Drimmelen recommends offering a small, nutritious snack, enjoying a warm bath, and reading a soothing story. She also advises against screen time at least an hour before bed. After getting the kids settled, take some time for yourself—read a book or indulge in a bath—while steering clear of screens.
2. Focus on a sleep-enhancing diet.
What you and your children consume throughout the day—beyond just a bedtime snack—significantly influences sleep quality.
“Incorporating good proteins and healthy fats in meals helps stabilize blood sugar levels, which in turn balances cortisol, the stress hormone,” van Drimmelen explains. “Fluctuations in cortisol during the night can pose challenges for children’s sleep.”
To maintain balanced blood sugar and cortisol levels at night, she recommends a diet rich in whole foods, including plenty of fresh fruits, leafy greens, and lean proteins such as beans and legumes. Healthy fats from sources like nuts, seeds, avocados, and olive oil are also essential components of a sleep-supportive diet. She cautions against high sugar intake, especially later in the day.
3. Prepare for the back-to-school transition.
In addition to diet, outside stressors also influence cortisol levels. If you find it difficult to unwind, it could be due to elevated cortisol levels—and your children may be experiencing the same, particularly as the summer wraps up. For many, September signals a busy period filled with school, daycare, and job commitments, necessitating earlier bedtimes. This increase in stress and anxiety “can hinder a child’s ability to fall asleep,” notes van Drimmelen.
She advises parents to maintain an open dialogue with their children about any worries they may have. Encouraging regular exercise can also help mitigate stress. “Daily activity, ideally in the mornings or afternoons rather than at night, is crucial for balancing hormones in the nervous system, thereby promoting relaxation come bedtime,” she adds.
4. Explore herbal solutions.
If dietary changes, exercise, and a sound bedtime routine still fall short—and no health issues have been identified—consider herbal solutions and supplements to aid sleep. Starting with calming teas that include chamomile, lavender, lemon balm, or passionflower can be a beneficial choice.
5. Increase magnesium intake.
For persistent sleep troubles, magnesium supplements could provide relief. They tend to be soothing for the nervous system and are generally safe for kids, according to van Drimmelen. You might also want to consider Epsom salts, which can be added to a warm bath at bedtime. With any luck, a restful night’s sleep will soon follow.
While natural methods may not resolve every nighttime issue, they can significantly enhance the overall sleep experience—even if your kids sometimes react as if you’ve been reading them The Art of War instead of Goodnight Moon.
PHOTOS BY Denny Dias
