How kids and teenagers can sleep better at night depends on the child’s age and on the amount of sleep they need. Children between two to four years old need more rest than any other age group. At this age, children require about eight hours of sleep a day, and this should be increased as their energy increases. On the other hand, teenagers do not require as much sleep as children and need only about six hours per night. But although teenagers can sleep well, their sleep can be hindered by several factors.
Factors that influence the sleep of teenagers and Kids
The amount of sleep required is influenced by various factors such as circadian rhythms, heredity, and lifestyle. Kids usually need more sleep than teenagers because their circadian rhythms are not fully developed. They may not go to bed simultaneously every night and may experience day sleeping more than night sleep.
If a child is suffering from allergies, irritable bowel syndrome, or sleeping disorders, it might not be that easy for them to sleep at night. Parents should consider these situations because they might be making their kids lose sleep unnecessarily. In order to ensure that your kids get enough sleep, parents should provide them with a comfortable bed and a good night’s sleep free from allergens, irritants, and noise. Making sure that there is enough activity in the bedroom also helps kids sleep better at night.
Though receiving quality sleep is essential for a kid, at the same time, oversleeping can again be seen as a good ailment in kids that needs immediate attention. Below are some Oversleeping Symptoms that you must look for in your kid
- Low energy
- Memory Problem
- Back Pain
How can Teenagers be Good?
- The HygieneHygiene of the room Has a lot to do with Sleep Quality.
Teenagers can sleep better at night if their bedroom is kept tidy and is free of clutter. Teenagers should choose the room in which they will spend most of their time because they will have the most control over the way they spend their time. Teenagers spend a lot of time reading, playing video games, surfing the internet, and sleeping in their rooms. If their bedrooms are kept clean, then they can relax and concentrate on their activities. Teenagers can sleep better at night if their bedroom has enough space to walk around.
Speaking of the HygieneHygiene of the room, a proper mattress is required by both teens and Kids to induce a night of better sleep. Among the various types of beds around the market, spring and memory foam mattresses are the most popular.
Spring mattress is made to support the bed and also add a bouncing effect at the same time. On the other hand, a memory foam mattress is a mattress without springs designed to take the shape of the sleeper’s body, thus aligning with the spinal cord in a better way.
- Sleep Hygiene
How kids and teenagers can sleep better at night depends upon their sleep hygiene. This means that if their bedroom is too stuffy, then they cannot sleep well. Teenagers should try to find a comfortable sleeping position. Avoid sleeping on your back, as it makes it hard for the air to circulate to you. Instead, try sleeping on your sides. This will reduce pressure on the spine and help you sleep better at night.
- Following Bed-time Ritual
Bedtime rituals play an important role in helping children sleep better at night. For instance, if you go to bed thirty minutes later than your usual bedtime, try going to bed thirty minutes later, as this will reset your internal clock to a new one. Teenagers should also practice going to sleep and waking up at the same time every day. This practice helps them adjust to sleep and wake time, and they get used to sleeping and waking precisely at the same time each day.
- Kids and Teenagers Must Avoid Eating Late at Night
If possible, teenagers should avoid eating late before they go to bed. Snacking at night before you go to bed not only disrupts your sleeping pattern but also makes it very difficult for your body to adjust to sleeping. Teenagers need more sleep, so eating too late will not help them sleep better.
- Even Kids and Teenagers must address stress through Proper channels.
They must try to reduce stress in your daily life. Kids and teenagers under a lot of pressure at school or in sports often complain of insomnia. If possible, try to minimize the effects of stress in your life. It is always best to take some time off from work to relax and unwind, so do not push yourself too hard before sleeping. If you have problems managing your stress, you can always ask for professional help.
- Make Sure The Kids Feel Safe at Night.
You as a parent must be sure that your children feel safe while going to sleep at night. Therefore You must avoid scary or Horror Induced TV shows before they get into their beds. Entertain the Kids with Bedtime stories or fairy tales that would widen their world of Imagination and also induce sleep better.
- Check for noises and lights in Your Kid’s room.
Check for any unwanted sound or light in your kid’s bedroom; turn off any TV, Laptop or Smartphone, at least half an hour before the kids sleep to save them from being induced to the blue light emitted from these devices suppresses their melatonin level.
A lack of sound sleep can affect growth, academic performance, mood, and confidence. Teenagers can sleep better at night if they have friends who encourage them to sleep well at night. Some parents encourage their kids to go to bed simultaneously each day so that they can have the same routine and thus learn how to set and achieve realistic bedtime schedules.