Some kiddos with anxiety struggle with sleep. They may have difficulty falling asleep because they just can’t seem to turn their brain off. They may be worried about having bad dreams, may be afraid of leaving you, and may be resistant to going to bed. Chronic struggles with sleep can lead to daytime issues (fatigue, difficulty concentrating, irritability).
Everyone needs good sleep to restore their bodies and mind. Here are a few strategies to assist you in helping your child have a more peaceful bedtime experience:
- Routines: Create a consistent bedtime routine, as this will signal your child’s body that it is time to rest. Consider having the same bedtime each night and incorporating things like reading a book, cuddling, saying a bedtime prayer or mantra, taking deep breaths, or stretching.
- Try to create a relaxing environment for your child. People tend to sleep better in dark, cooler, and quieter rooms. Some children like nightlights, a white noise machine, or an eye mask.
- Limit caffeine and screen time: Avoid caffeine after lunch and screens (TV, iPads, phones, computers) about an hour before bed. These things will disrupt sleep and may counteract signals in the body that it is time to go to sleep.
- Address worries before bed: Encourage your child to talk about worries before bedtime. Assure them that anxiety is normal and try to help them identify positive thinking or coping skills to assist in dealing with their worries.
- The bed is for sleeping only. If possible, help your child avoid doing things in their bed (like homework, watching TV, eating). This helps them train their body to only associate their bed with sleeping.
- Eat healthy and exercise: Eating healthy foods, moving their body, and getting outside helps your child’s body develop a positive rhythm. The more energy they expend, the better they may sleep. It is beneficial though to avoid rigorous physical exercise and movement about an hour before bed.
- Reward bravery: Some kids will fall asleep in their bed, but when they wake up in the middle of the night, they will go to their parents’ bed. It’s best to take them back to their bed as soon as possible and reward their bravery of staying in their own bed. This reward may vary based on your child and their interests.
It may take some time for these strategies to be effective. It is important to stay patient, positively reinforce steps in the right direction, and offer them lots of reassurance and support.