Having trouble sleeping?
Sleep is one of the most important components of emotional wellness and a lack of sleep is linked to a number of physical and mental illnesses. Here are some research-based tips:
1. Know how much you or your child needs for sleep. The National Sleep Foundation recommends:
Newborns (0-3 mos.) 14-17 hours
Infants (4-11 mos.) 12-15 hours
Toddlers (1-2 yrs.) 11-14 hours
Preschoolers (3-5 yrs.) 10-13 hours
School-aged Children (6-13 yrs.) 10-13 hours
Teenagers (14-17 yrs.) 8-10 hours
Adults (18+ yrs.) 7-9 hours
2. Establish a regular, predictable bedtime and routine. Bedtimes should not vary more than about an hour from day to day. See tip # 5 for helpful strategies for your routine.
3. Turn off electronics at least 30-60 minutes before bed. Using electronic devices before bedtime can be physiologically and psychologically stimulating in ways that can adversely affect your sleep. The more electronic devices that a person uses in the evening, the harder it is to fall asleep or stay asleep.
4. Consider removing a nap; consider adding a nap. Younger children may be overtired if they are not getting their recommended sleep and may need a nap to help get them back on track. Older children, teens and adults should skip the nap to help make sleep easier at bedtime. New moms should try to sleep when their baby is napping.
5. Wind down. 30 minutes of a calming activity before bed can work wonders; examples include books, cup of tea, relaxation, or meditation. Here are some guided meditation apps that my child and adult clients like:
Insight timer
Head space
Stop breathe and think
Smiling mind
Sleep meditations for kids
Michael Sealey
Calm
Surf city apps (different topics): Sleep well
Spotify: sada meditation for kids
6. Your bed is for sleeping, not for having trouble sleeping. Try to sleep in bed for 20 minutes. If you can’t sleep, go to another space and do something to calming until you feel drowsy and try again. Associating your bed with where you have trouble sleeping can teach your brain to stay activated.
If you have given these a try and they’re not working, reach out for help. Sleep is a cornerstone to physical and mental health, and you deserve to feel well-rested!
