Tips on How to Improve Children’s Sleep Without Melatonin

Many parents are concerned about their children's sleep behaviors. According to the literature, up to 30% of children experience some form of insomnia. These issues can undoubtedly disrupt the routine and rest of the entire family. Did you know that supplements designed to improve children's sleep can cause various adverse effects? Fortunately, there are safe strategies and sleep tips for children that can help without harmful consequences.

Tips to help kids fall asleep quickly and improve sleep quality

If your child has difficulty falling asleep or isn’t getting enough rest at night, improving your family’s bedtime routines can help. Here are some tips for parents concerned about their children's sleep quality.

Ensure a cool and quiet sleep environment

Preparation for sleep is just as important as sleep itself. There is evidence that appropriate temperature is important in the regulation of sleep. It's not clear how cooling the body and falling asleep are connected — presumably, the cool environment can help our brain initiate the sleep process faster.

Additionally, overheating increases the risk of sudden infant death syndrome (SIDS). The recommended optimal room temperature for better sleep ranges from 66–70ºF (18–21ºC).

Keep in mind that noise can disturb deep sleep, which is crucial for good rest at night, too. Data shows that a quiet environment reduces nocturnal arousal moments.

Reduce screen time before bed

The main hormone for our sleep is called melatonin, which regulates the sleep-wake cycle and makes us feel drowsy in the evening. Data shows that screen exposure before sleep lowers melatonin secretion and delays the time it takes to fall asleep.

Moreover, there is an inverse relationship between screen time and sleep quality. Avoiding or minimizing the use of all screens at home (for example TV, tablets, computers, or phones) can help your children fall asleep faster. LED screens that emit blue light tend to disrupt melatonin secretion more significantly. It's better to use a red light source if you need a lamp in the evening, as it doesn't affect melatonin levels.

Establish bedtime consistency

An important rule for good sleep hygiene is to go to bed at the same time each day. This helps regulate your child's circadian rhythm or internal clock. The brain and nervous system 'know' when it's time to sleep and naturally release melatonin. Try to maintain consistent bedtimes, even on weekends and holidays.

Use soothing bedtime rituals and relaxation techniques

It's better to try calming activities, like pre-sleep relaxation, rather than vigorous activities before bedtime. Read your child a story, give them a foot massage, sing a lullaby, or simply cuddle together in a cozy bed. These activities not only help prepare your child's body and mind for sleep but also create a special bonding time between parents and children. Sometimes, children resist bedtime due to separation anxiety. Establishing a comforting nighttime routine can help ease this anxiety and make bedtime more enjoyable.

Limit stimulating activities before bed

Your child will be much better prepared for sleep with calming rather than energizing activities a few hours before bedtime. Limit screen time, vigorous sports, fun board games, and other stimulating activities at least two hours before sleep. This is important because certain physiological functions, like heart rate, respiratory rate, and core temperature, decrease as the body prepares for sleep. For a more consistent bedtime routine, ensure your child sleeps in the same room each night.

Opt for sleep-inducing foods

There is evidence that certain foods, especially when consumed frequently, may disrupt sleep, such as caffeinated beverages, food additives, and colorings. On the other hand, some foods may help induce sleep. Studies on the amino acid tryptophan show its positive effect on sleep. Foods rich in tryptophan include oats, bananas, avocados, carrots, chicken, fish, and cheese. Additionally, melatonin-containing foods, like dairy products and cherries, have been found to improve sleep quality.

Why should parents be concerned about caffeine if their kids don't normally drink coffee? Caffeine is present in other foods and beverages such as tea, chocolate, and even chocolate cookies. To promote better sleep, avoid any food a few hours before bedtime, particularly those containing caffeine, food additives, excessive sugar, or spicy ingredients.

Ensure safety at night

The sleep environment should be both pleasant and safe. For babies under one-year-old, remember the SIDS recommendations:

1. Lay babies on their backs.
2. Choose firm and flat surfaces.
3. Remove any items that can cause suffocation or strangulation (pillows, blankets, comforters, toys).
4. Avoid overheating.
5. Avoid smoke and nicotine exposure.

Even though your child is no longer a baby, there are still risks that need to be addressed. Children can experience sleep disorders such as parasomnia (unusual behaviors during sleep) or night walking, which may occur simply because they need to use the bathroom.

• Install light source in the room. Choose lighting that is free from blue light, is not too bright, and ideally motion-activated.
• Choose an age-appropriate bed. For example, bunk beds are safe only for children older than six.
• Keep in mind that the bed should only have items that are necessary and appropriate for sleeping.
• Cover the staircase and remove any items that could obstruct the path to the toilet if needed.

Sleep aid for kids: common mistakes to avoid

The question "How can I help my child fall asleep quickly?" is so important to parents that they sometimes turn to remedies that may be unsafe.

Melatonin, a popular over-the-counter sleep aid available in tablet, liquid, and gummy forms, is often appealing to kids. It’s not surprising that melatonin overdoses in children have been rising in recent years. From 2012 to 2021, pediatric melatonin ingestion increased by 530%.

Symptoms of melatonin overdose can include nausea, vomiting, extreme sleepiness, dizziness, impaired consciousness, and even increased heart rate or abnormal breathing. Always consult your child's healthcare provider before using sleep aids like melatonin.

Importance of sleep for children

Sleep is essential for a child's brain development, learning, memory, and emotional and behavioral regulation. Additionally, a well-rested child has a stronger immune system.

Infants need approximately 14 hours of sleep, while older children typically require about 10 hours. However, sleep needs can vary for each child, and individual requirements may differ from these general guidelines.

Sleep is a crucial part of children's development and plays an important role in family life. Establish bedtime consistency, avoid stimulating activities and screen time before bed, and ensure a cool, quiet, and safe sleep environment for better sleep duration and quality. Avoid using any sleep aids or supplements without consulting your healthcare provider. Feel free to share your experiences, tips, and questions in the comment section.