6 Tips To Improve Your Child’s Sleep

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6 Tips To Improve Your Child's Sleep

6 Tips To Improve Your Child’s Sleep

We are a sleep-deprived nation and both adults and children alike are not getting enough ZZZ’s.

Ask yourself this question. Is your child getting enough sleep? Too little sleep can affect your child’s learning, memory, concentration, attention span, emotions and even their behavior.

We often take for granted that our child’s sleep is natural and easy, but many children struggle with sleep issues.

There are many factors that play a role in why your child may not be sleeping.

  • Anxiety
  • Stress
  • Phobias
  • Deficient in minerals like magnesium, and omega- 3’s
  • Not having a constant routine
  • Room is too hot or not dark enough
  • Too much noise in the house
  • Food allergies or sensitivities, i.e, foods or airborne allergies

Sleep-deprived children are often aggressive or irritable. They tend to have a short attention span and are hard to wake up in the morning. Many children are labeled with mild ADHD (attention deficit hyperactivity disorder) when in fact they are simply sleep deprived.

How much sleep is enough sleep?

  • Newborns need 16-20 hours
  • Preschool & school aged children need 10-11 hours
  • Teenagers need 10 hours

Tips to improve your child’s sleep

  1. Set a bedtime and stick to it every night
  2. Remove electronic devices from their room; TV, cell phone, computer, iPad, video games, electric alarm clock ( opt for a battery operated clock), portable phone
  3. It has been shown that EMF’s ( electrical magnetic fields) from devices affect our sleep
  4. Make sure they have exercise earlier on in the day or early evening
  5. Avoid stimulants like coffee, chocolate, cocoa or soft drinks
  6. Establish a routine of quiet talking, reading books to them, even meditation tapes

School boy tired of studying and sleeping with books

If your child is still experiencing sleepiness during the day start to keep a sleep diary. It may help to reveal what is contributing to their sleep problems and it will be a helpful tool to bring to the doctor’s office.

  • Keep track of the time your child goes to bed
  • How long does it take them to fall asleep
  • How many times did they wake during the night
  • Did they nap during the day
  • Did anything make them anxious or upset
  • How many hours did they sleep at night

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Shirley Plant


Shirley Plant is a nutrition coach, cookbook author and online wellness advocate. Her specialty is in menu planning, customized recipes, elimination diets and rotation plans for people with food allergies, sensitivities and those with dietary restrictions. Having healed her body from 20 years of chronic illness Shirley shares her knowledge via online health summits where she interviews top health experts on the roll food and the mind body connection play in healing. Her cookbook Finally... Food I Can Eat is a great addition to any kitchen offering recipes free of gluten, dairy, corn, sugar, eggs, yeast and soy.