Getting enough sleep is crucial during childhood. Rest is part of a healthy routine and can be affected by changes in schedule, overstimulation, screens, school worries, or simply particularly intense days.
When a child has trouble relaxing at the end of the day, the first step is to review their habits. Maintaining relatively stable schedules, reducing stimuli before bed, and repeating a simple routine every night can facilitate the transition between the day's activities and bedtime.
In this guide, we review some practical guidelines to help children sleep better and create a calmer environment at home.
Why do some children have trouble sleeping?
There isn't a single cause. Sometimes it's simply a phase, a change in schedule, or a period with more activity than usual.
Some factors that can influence this include:
- Different schedules every day.
- Use of cell phones, tablets, television, or video games before bed.
- Intense activity right before going to bed.
- School or family changes.
- Worries or difficulty disconnecting from what happened during the day.
- Naps that are too long or too late.
- A bedroom with too much light, noise, or stimuli.
Observing what happens in the hours leading up to bedtime is usually a good starting point.
7 habits to help children sleep better
1. Maintain regular schedules
Trying to go to bed and wake up at approximately the same time helps establish a predictable routine. The schedule doesn't have to be identical every day, but it's advisable to avoid major differences between weekdays and weekends.
2. Reduce screen time before bed
The last part of the day should progressively decrease in intensity. Whenever possible, it's best to keep cell phones, tablets, video games, and television out of the routine immediately before bedtime.
Instead, quieter activities like reading, drawing, preparing for the next day, or listening to soft music can work.
3. Create a sequence that repeats every night
Children often respond well to predictable routines. It doesn't have to be complicated.
For example:
- Dinner.
- Bath or hygiene.
- Pajamas.
- Softer light.
- Quiet reading or conversation.
- Bedtime.
Repeating approximately the same sequence makes bedtime increasingly familiar.
4. Prepare the bedroom well
A calm environment facilitates rest. It's advisable to keep the bedroom as dark as possible, at a comfortable temperature, and avoiding unnecessary stimuli.
Very striking toys, electronic devices, or intense lights can be kept out of the sleeping area whenever possible.
5. Encourage movement during the day
Playing, walking, playing sports, and staying active during the day are part of a healthy routine. At night, however, it's preferable to gradually transition to quieter activities.
6. Set aside time to talk
Sometimes bedtime is when questions, worries, or situations that occurred during the day arise.
Taking a few minutes to talk calmly can prevent these worries from appearing just as the child is already in bed.
7. Be patient and maintain the routine
Habits don't usually change overnight. The most important thing is to maintain a simple routine that can be easily repeated and adapted to the needs of each family.
How to organize a simple nightly routine
A routine doesn't have to be long. It can start approximately an hour before bed and always follow a similar structure.
- 60 minutes before: reduce screen time and highly stimulating activities.
- After dinner: maintain a calmer environment and soft lighting.
- 30 minutes before: bath, pajamas, and preparation for the next day.
- 15 minutes before: reading, quiet conversation, or soft music.
- At bedtime: dark, quiet, and comfortable room.
The key is not to strictly follow these minutes, but to create signals that indicate the day is ending.
What role can food supplements play?
Food supplements do not replace a balanced diet, a good sleep routine, or the monitoring of a healthcare professional when necessary.
Before adding any supplement to a child's routine, it is always advisable to check the indicated age, the recommended daily amount, and the specific product instructions.
L-theanine for children
L-theanine is an amino acid naturally present in tea leaves. It is currently also used as an ingredient in food supplements.
Teresa Pons offers a Teanina Kids in liquid format, designed to facilitate its incorporation into the daily routine of children aged 3 and over.
According to the product indications:
- From 3 to 12 years: 5 ml per day.
- From 12 years: 10 ml per day.
The dosage indicated on the package should always be followed. If the child is taking medication or has any specific medical condition, we recommend consulting with the healthcare professional who is monitoring them.
What if we also seek support for concentration during the day?
Nighttime rest and daytime routines are different issues. Some children may sleep well but still need a more structured routine during school hours, study, or daily activities.
For these needs, we have different options within our children's line.
Kids Calm and Concentration Pack
It combines Teanina Kids, Athion Plus Omega 3, and Bach Flowers for Attention Deficit within the same routine.
See Kids Calm and Concentration Pack
Kids Hyperactivity Pack
A specific combination of products from our children's line for families looking for a routine related to hyperactivity and moments of increased activity during the day.
These packs are not intended as sleep aids. We mention them because they may be of interest to families who, in addition to working on a good rest routine, are looking for different options for other times of the day.
When to consult with the pediatrician
Occasional difficulties in sleeping are common during childhood. However, it is advisable to discuss it with the pediatrician when the problem persists over time or clearly affects the child's well-being.
It is also advisable to consult when there are very frequent awakenings, significant snoring, difficulty breathing during sleep, excessive daytime sleepiness, or any other symptom that causes concern.
Frequently asked questions about helping children sleep better
What can I do if my child has trouble falling asleep?
Start by reviewing the routine of the preceding hours: schedules, screens, physical activity, dinner, and bedroom environment. A simple sequence repeated every night is usually more helpful than constantly changing strategies.
How long before bed should screens be turned off?
There is no identical duration for all families, but it is advisable to avoid cell phones, tablets, video games, or television being the activity immediately before bed. This time can be used to introduce quieter activities.
Is it important to always go to bed at the same time?
It doesn't have to be exactly at the same time, but maintaining relatively stable schedules helps create a predictable routine, especially during school days.
Can L-theanine be given to children?
Teanina Kids Teresa Pons is indicated for children aged 3 and over, always following the amounts and recommendations indicated on the package.
What time should Teanina Kids be taken?
The instructions for use indicated on the product should be followed. Teanina Kids is part of a daily routine and should not be interpreted as a specific product to induce sleep.
Are the Kids Hyperactivity or Kids Calm and Concentration Packs for sleeping?
No. These are different products within our children's range and are not intended as sleep aids. Their focus is related to other needs and routines during the day.
What if my child wakes up many times during the night?
It is advisable to review schedules, temperature, noise, lighting, and possible recent changes in their routine. If awakenings are frequent, persist for a prolonged period, or affect their daytime activity, consult with the pediatrician.
Can several food supplements be combined?
Before combining products, it is important to check their ingredients, quantities, and recommendations for use. In children, especially if they are taking medication or have a specific medical condition, we recommend consulting with a healthcare professional.
A good routine starts with habits
To help a child sleep better, the foundation remains a simple and consistent routine: relatively regular schedules, fewer stimuli at the end of the day, a comfortable bedroom, and a quiet moment before bed.
Food supplements can be part of other wellness routines, but they do not replace these habits or the assessment of a healthcare professional when there is a persistent sleep problem.
This content is informative and does not replace medical assessment. Food supplements should not be used as substitutes for a balanced diet and a healthy lifestyle.