As we move into a new year and strive to get back into healthy routines, parents often ask me how they can help their children get a good night’s sleep to be their best selves in school and at home in the daytime.
Some factors that contribute to optimal sleep health include:
- Stick to the same sleep schedule 7 days a week.
- Avoid caffeine in the late afternoon/evening.
- Stop screen time at least two hours before bedtime.
- Partake in calm and relaxing activities leading up to bedtime.
- Follow the same routine each night (teeth brushing, putting on PJs, reading a story, etc.)
- Keep the bedroom as dark as possible.
- Get exposed to daylight as soon as possible in the morning upon waking. This will improve the circadian rhythm; cortisol increases in the morning as melatonin decreases, then reverses in the evening.
Here are child-safe sleep supplements I have used with success:
L-theanine, GABA, CBD, CBN, and magnesium, sometimes in combinations. It is a good idea to work with a knowledgeable pediatric healthcare provider on this.
Wishing everyone a happy and healthy new year!
Dr. David
