Content

• Steps
• Method 1 of 4: Use relaxation techniques
• Method 2 of 4: Establish a Routine to Prepare for Sleep
• Method 3 of 4: Develop Good Sleep Hygiene
• Method 4 of 4: Create a Nice Place to Sleep
• Tips
• Warnings

Children between the ages of 6 and 13 need 9 to 11 hours of sleep each night. This requirement can be very difficult to comply with if the child is having a hard time falling asleep.Most insomnia medications are unsafe to take at an early age, so in this situation it is necessary to resort to natural methods to induce sleep. There are many techniques for children to fall asleep faster, such as using relaxation techniques, following a routine when preparing for bed, practicing good sleep hygiene, and creating a pleasant atmosphere in the bedroom.

Steps

Method 1 of 4: Use relaxation techniques

1. 1 Count down from 100. Relaxing your mind is important to sleep, so maybe counting down from 100 will help you. While lying in bed, close your eyes and start counting down from 100 in your mind (100, 99, 98, 97, and so on). This exercise relaxes your mind and helps you fall asleep.
   • If you've counted to one but haven't fallen asleep, try a larger number, like 500 or even 1000.
2. 2 Keep a diary. Keeping a journal is also a good way to calm your mind and start switching to sleep. Write about the past day, your fears, worries, or anything else. Writing down your thoughts on paper may help you release them and fall asleep faster.
   • Try to keep a special diary where you will take notes before going to bed every night.
   • You can also use a journal to make lists of things that bother you, or write down questions you would like to ask someone.
3. 3 Practice deep breathing. It may also help you relax and fall asleep. To practice deep breathing, lie on your back and make yourself comfortable. For example, you can put one or two pillows under your knees and neck.
   • Place your hands on your stomach (just below your ribcage), palms down. Don't spread your fingers.
   • Then take a long, slow, deep breath with your belly. During this process, the belly should fill with air and expand, and you should feel your arms rise.
   • After a few seconds, exhale slowly and feel your stomach sink.
   • Repeat this exercise for 10-15 sets.
4. 4 Try to do progressive muscle relaxation. Progressive Muscle Relaxation is a relaxation exercise that helps release tension in the body from head to toe. Perhaps this technique can help you if you are having trouble sleeping because you are feeling stressed and nervous.
   • To do progressive muscle relaxation, first tense your toes and keep them tense for about five seconds. Then relax them for about 30 seconds.
   • Then switch to the calves and repeat the process with tension and relaxation. Continue tensing and relaxing your muscles until you reach the top of your head.
5. 5 Have a cup of herbal tea. Ask a parent to make you a cup of soothing herbal tea. Many herbal teas help you relax and can help speed up your bedtime process. Here are some good options:
   • chamomile tea;
   • Mint tea;
   • rooibos (rooibos);
   • fruit teas.

Method 2 of 4: Establish a Routine to Prepare for Sleep

1. 1 Start your bedtime routine about 30-60 minutes before going to bed. It may take you a while to calm down and prepare your body for sleep. Getting ready for bed in 30-60 minutes will give your body the opportunity to slow down and relax.
2. 2 Take a warm bath. It will help you relax, calm your muscles, and clear your mind. Try to do this first when preparing for bed. Use your favorite bubble bath to wash out and soak in the bath for about 15-20 minutes. Then dry off with a clean, fluffy towel.
3. 3 Put on your pajamas. Cozy pajamas can help you feel comfortable and promote good sleep. Choose a few pajamas that suit the seasons.For example, if it's winter and you feel a little cold at night, wear flannel pajamas. If it's summer and you usually get hot at night, wear something light like a T-shirt and shorts.
   • You can also do other things to feel comfortable. For example, if your feet are cold, wear socks. If the room is hot, turn on the fan.
4. 4 Take care of other personal needs. After putting on your pajamas, you will need to take care of all your other personal needs to ensure you get a good night's sleep. Brush your teeth, wash your face, drink water, and use the bathroom before going to bed.
5. 5 Play some relaxing music. Music can help you relax, so it's a great addition to your evening routine. Choose something soothing, like classical or jazz. Or you can listen to a few slow songs from one of your favorite musicians. Whatever your choice, the main thing is that it should be a pleasant and relaxing melody.
6. 6 Dim the lights. Dimming the lights will help the body produce melatonin, which is an essential sleep hormone. Bright light can interfere with the body's ability to release melatonin. It is not necessary to turn off all the lights, but make sure that any bulbs you leave on are dim.
   • For example, a small table lamp or night light may emit a dim light to help you fall asleep.
7. 7 Climb into bed. After you've taken care of all your needs and made your bedroom beautiful and cozy, you can crawl into bed and start relaxing. You don't need to fall asleep right away, but going to bed will help your body and mind switch to sleep.
8. 8 Chat quietly with someone or read a story. Sometimes you will be ready to fall asleep this very minute, but sometimes you may need a little more time to plunge into the kingdom of Morpheus. If you are not already feeling sleepy, talking quietly with your parent can help you relax. You can also try reading a bedtime story on your own or with your parents to feel sleepy.

Method 3 of 4: Develop Good Sleep Hygiene

1. 1 Use the bed only for sleeping. Doing other things in addition to sleeping in bed can make it difficult to fall asleep at night. Make sure the only thing you do in your bed is sleep. Don't watch TV, play video games, or do homework in bed.
2. 2 Do not eat two hours before bed. Eating shortly before bed will make it harder for you to fall asleep because your body will still be digesting food. Try to schedule your last snack at least two hours before bed. For example, if you go to bed at 9:00 pm, eat your last meal at around 7:00 pm.
   • That being said, don't eat too much. Just have a snack. For example, try eating a sandwich or a small bowl of cereal and milk.
   • Also, do not drink anything caffeinated after 5:00 PM, otherwise it may prevent you from falling asleep.
3. 3 At the end of the day, do some relaxing activities. Doing things that require a lot of energy or excite you will make it harder to fall asleep at night. Get active early in the day and do more relaxed activities in the evenings.
   • For example, ride a bike, play video games, or play football early in the day, and read and listen to music in the evening.
4. 4 Go to bed at the same time every night. Having a clear schedule for bedtime will help you fall asleep more easily at night because your body will absorb when it's time to sleep each day. Be sure to stick to the same schedule even on weekends.
   • For example, if you go to bed at 9:00 pm on weekdays, do not interrupt your schedule on weekends.
   • It would also be nice to wake up at the same time every day.

Method 4 of 4: Create a Nice Place to Sleep

1. 1 Get comfortable bedding. A good mattress, soft sheets, and a comfortable pillow will help you fall asleep more easily. If you have an uncomfortable mattress, ask your parents to buy a new one or a mattress topper. If your bedding is rough and unpleasant to the body, ask your parents for a more comfortable set.
2. 2 Block outside light and sounds from entering your room. If you live in a noisy area, you may want to use earplugs or turn on a fan as a source of white noise. White noise absorbs other sounds, so random noises are less likely to wake you up.
   • Ask parents to purchase acoustic curtains that block out light and noise to turn the room into a calm and dark place.
3. 3 Check the room temperature. In general, people sleep better in a cool room temperature of about 18 ° C. If you have an air conditioner or thermostat, ask your parents if it can be adjusted closer to this temperature. You can also put a fan in the room to cool it down.
4. 4 Hang some photos. Making your bedroom an inviting and inviting place will make it easier for you to fall asleep and sleep well. Try hanging some pictures of your friends and family next to your bed. Choose photos that make you smile and feel happy.
5. 5 Take your favorite sleeping companion. Sleeping with an object that you feel safe with (such as a doll, blanket, or stuffed animal) will help you feel more comfortable and fall asleep faster. Be sure to bring your favorite toy or blanket before climbing into bed.

Tips

• Some medications can interfere with normal sleep. Talk to your parents if you think medications may be causing your sleep problems. Your doctor may need to change your dosage or prescribe a different drug. Do not stop taking your medicine without first talking to your doctor.
• If you are not allowed to turn on the night light when you go to bed, keep a flashlight handy (not on) to feel safe.
• If you're too old to sleep with a plush toy or blanket, try sleeping with a pet or pillow.
• Some sleep supplements (like melatonin) are safe for children, but don't rely on them too much. They can be harmful and / or addictive if used regularly.

Warnings

• If you continue to have trouble sleeping, tell your parents and ask them to take you to the doctor. Perhaps the reason lies in a sleep disorder or other medical condition.