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insomnia In Kids Two main conditions contribute to childhood insomnia depression and stress. If your child is suffering from insomnia, be aware of the following list of habits that may be contributing to your child’s insomnia. This list was developed by Mind Publications:
-Going to bed when he/she is wide awake and his/her body and mind do not want anything to do with sleeping. This can be physically and mentally frustrating. -Staying in bed awake too long, even though he/she can't fall sleep. The mind is more alert/awake when it is thinking, problem-solving or worrying. -Lying in bed awake and trying harder and harder to go to sleep. This only increases anxiety and frustration – and that makes the sleeping problem worse. -Oversleeping on weekday mornings or sleeping in on weekends. This may not be a problem for most people, but it has a harmful effect on a person with insomnia. -Reading a book or watching television in bed. For some people, reading or watching TV induces sleep. But if your child does not fall asleep within 30 minutes, it can make the sleep problem worse. -Falling asleep in places other than bed (such as the couch). If this happens regularly, your child gets out of the habit of sleeping in bed. In order to overcome long-term insomnia, experts at Mind Publications emphasize that your child will need to replace bad habits (above) with good sleeping habits, such as the ones listed below: -Avoid caffeine, in any form, four to six hours before bedtime (chocolate, colas, tea). -Avoid nicotine near bedtime and upon waking during the night. -Avoid a heavy meal in the evening. On the other hand, a light snack before bedtime may be sleep-inducing. -Avoid vigorous exercise within three to four hours of bedtime. On the other hand, regular exercise in the late afternoon may deepen sleep. -Reduce noise, light and excessive temperature during sleep by using earplugs, window blinds, electrical blanket, air conditioner, etc. -Spend no more than eight hours in bed per night. -Avoid napping. If your child must take a daytime nap, it should be for less than an hour and should be completed before 3 p.m. -Go to bed only when sleepy. -Get out of bed when unable to fall asleep for more than 30 minutes and return to bed within 30 minutes. During this time, your child should do only a manual activity or count breaths while breathing abdominally. He/she should repeat this procedure as often as necessary. -Wake at the same time every morning. -Practice relaxation techniques. -Do not use the bed or bedroom for non-sleeping activities, such as eating, talking on phone, homework, etc. Bed/bedroom should be used for sleeping purposes only. |
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