Just like adults, kids can also experience insomnia although the reason for theirs might be a little different than ours. They may have had too much stimulation before bedtime or they are scared of being alone. Whatever it may be, child insomnia is a serious issue that needs to be addressed. At this stage, they are still growing and developing and they need all the sleep they can get.
If you are struggling with this problem with your own child, here are some things you can do to make your bedroom space conducive for sleep.
Have a lamp
The right kind of lighting will not only help your child fall asleep, it will also eliminate their fear of the dark. You neither want it to be too light or too dark. Bright light signals the body to be awake while insufficient illumination can make the child feel scared. Opt for a soft yellow or orange light that is just dim enough to illuminate the area they’re sleeping in.
Keep the room at the right temperature
If it’s too hot or too cold in the room, it will be difficult for your child to fall asleep. Make sure that the bedroom is just at the right temperature by adjusting the air conditioner or fan accordingly. Also, pay attention to the bedding as this could be contributing to the uncomfortable temperature. Don’t make it too thick that they find it too hot but don’t skimp out on bedsheets either. Most kids find comfort when they have a blanket covering their legs.
Disassociate the room with stimulating activities
A good habit to instill in your child is to keep stimulating activities out of the bedroom. This means that all play, watching TV, or even eating should not be done here. One big problem that children face today is too much screen time. You might not realize it but excessive screen time could be the main culprit behind your child’s insomnia. Keep screens away from the bedroom and try to limit your child’s exposure to screens since these devices emit a blue light that can keep one awake for hours.
Consider using sleep aids
Sleep aids are accessories you can use to help make falling asleep easier. Depending on what the cause of your child’s insomnia is, you can employ a few sleep aids that will help reduce the issue.
For example, if they cannot sleep because they have asthma, you may want to use an air purifier which eliminates dust and other allergens. If your child is used to sharing the bed with you, weighted blankets are great for anxiety since they provide similar comfort. Troubleshoot what the problem is so you can bring in the right sleep aid solution for it.
Interesting read, Adult weighted blanket comparison
Display photos that make them happy
This is a great way to add some personality into your kid’s bedroom. But beyond that, it can give them the kind of comfort that will help with their sleep. Put up pictures that make them happy whether it’s family photos or a drawing of their favorite cartoon character. Your child will come to associate this space with peace and happiness making it easier for them to fall asleep.
Get the right mattress
A comfortable mattress may just be all your child needs to get rid of insomnia. Their bed should neither be too soft nor too firm. Just like adults, kids too require the right bedding to support their joints and muscles. Shop around for a mattress with quality materials and is big enough to accommodate them until they grow older.
If you are looking for pack n play mattress then this guide might be helpful
Bring Nature Into The Room
It’s hard to create an exciting room while keeping the balance of a tranquil calming environment to boost triggers making relaxation and sleep easier. A great way to bring in the excitement of nature, while keeping a calming atmosphere is to make use of nature images like birds flying in the sky, or trees swaying with the ocean breeze.
Make Use Of Neutral Colors
When it comes to creating a calming environment in rooms, one of the things we see most overlooked is the impact that colors have on our mental state. Believe it or not, different colors can influence our perception and even moods. Brighter / harsher colors such as red, yellow, and even purple can cause stimulation in the neurons, making it harder to sleep. Calm colors like pastel, grey, dark blue etc. can boost relaxation and help keep things calm and surreal in the room.
Keep Clutter Away
Clutter makes it a ton harder to sleep. It keeps the mind thinking, even if the eyes are not visually looking at the mess. And lets face it, we all know how crazy a kids bedroom can get. A good idea is to make it a nightly routine to pack toys away and tidy up the room. Not only will this help teach your little one some responsibility. But, it will also ensure there is a perfect atmosphere for when bedtime comes, and it’s time to try and sleep.
Think Of Investing In A Fish Tank
Of all the tips we have in this article, this one is probably the most unique. Although it’s not entirely necessary, if nothing else is working – a dimly lit fish tank could be something interesting to watch while your little one dozes off. Having them focus on the fish, instead of all the toys that they are playing with could be a great way to get their minds into a more sleep-ready state. Here are a few guides to buying the right fish tank for your little one.
What’s the one element in your bedroom that contributed to your child’s insomnia? Which of these tips are you considering doing first? Share your thoughts in the comments below.