Is your child finding it difficult to sleep? Here's how to make it better!

What is sleep and why is it important?

You don't notice it, of course, but while you're asleep, your brain is still active. As people sleep, their brains pass through five stages of sleep. Together, stages 1, 2, 3, 4, and REM (rapid eye movement) sleep make up a sleep cycle. One complete sleep cycle lasts about 90 to 100 minutes. So during an average night's sleep, a person will experience about four or five cycles of sleep.

Studies have shown that kids who regularly get an adequate amount of sleep have improved attention, behavior, learning, memory, and an overall optimum mental and physical health. Not getting enough sleep can lead to high blood pressure, obesity and even depression.

Lack of sleep causes irritability, increased stress, forgetfulness, difficulties with learning and low motivation.

Are sleep problems common?

20-30% children and every 1 in 3 adults struggles to fall asleep. Conventionally we refer to it is as insomnia / sleep anxiety / lack or dysregulation of melatonin in one's body.

Over time, those nights of missed sleep (whether they're caused by a sleep disorder or simply not scheduling enough time for the necessary ZZZs) can build into a sleep deficit. People with a sleep deficit are unable to concentrate, study, and work effectively.

Disturbed sleep or lack of sleep has a number of varied impacts not only to one's physical health but also mental health. It can also lead to emotional problems, like depression.

Other symptoms include feeling cranky, moody, anxious, lazy, lethargic, unproductive, and many more.

Why is your child finding it hard to sleep?

Our body is heavily connected, make sure other body functions are in order. For example, remember to feed your child 2 hours before bedtime. But even then, the food you give can affect their sleeping pattern. Sometimes the food you give can cause gas. Consult a dietitian for your child's diet.

Sometimes your child may not sleep if they are feeling anxious. Try to talk about what is causing them stress, and monitor any warning signs.

Even if after trying all this, it does not work out, you can seek professional guidance to investigate further. Please contact us at +91 9426252627 or braintism@gmail.com to curate a strategic list of how to help your child!

Here's what can help you get more restful sleep:

• Follow a bedtime routine -- this allows your body to prepare itself for rest. For example, changing into your night dress is a signal for your body to prepare to sleep.

• Be consistent with the routine/time/actions -- everyday same routine is to be followed.

• Yellow light is preferred instead of white light.

• Calm environment -- reduce noises in the background, and stay calm as the child will follow and observe your actions. stay relaxed and don't introduce anything new before bedtime. Don't show a new toy/game to your child before bedtime.

• Keep a stuffed animal or a soft toy for company.

• Use the bedroom only for sleeping -- the bed needs to be associated with sleeping.

• Avoid devices in the bedroom.

• Wifi router needs to be kept outside the bedroom.

• Any calming/mindful activity -- listening to the same calming music everyday, same chanting music or the same instrumental music will help with routine.

• Don't talk among yourselves when you are trying to put your child to sleep.

• No late dinners.

• No screen time before going to bed.

• Avoid processed and sugary foods before bed.

• A last option is to use epsom bath salts and take a warm shower before bed.

Remember, sleep is SO important!

As the sleep cycle improves, you will see a lot of beneficial gains in all the other issues your child is facing.

Your energy is reflected in your child. Your child will pick up on your energy.

Make sure to stay positive, be connected to yourself and your child.