how can i help my 9 year old sleep through the night

Soft sheets, room darkening shades, and relative quiet can help your child differentiate between day and night, making it easier to fall asleep. “Creating a sleep-inducing environment is important because it sets the stage for sleep by reducing distractions,” says Mitchell.

Full Answer

Why is my 9 year old waking up at night?

There are other reasons why your child might wake up at night. These include illness, being too hot or cold, hunger, nightmares, and night terrors. These tend to get better with time and don't last. To learn how to deal with this see Nightmares and Sleep Terrors.

How can I help my 9 year old get to sleep?

Try using these 10 tips to learn how to fight the battle… and win!Set an individualized bedtime. ... Set a wake-up time. ... Create a consistent bedtime routine. ... Turn off the screens at least 2 hours before bedtime. ... Reduce stress before bedtime. ... Create a sleep-inducing environment. ... Keep it cool. ... Help alleviate fears.More items...

What do you do when your child won't sleep at night?

The problem: Your child won't fall asleep alone Start with a calming bedtime routine. Then offer a comfort object, such as a favorite stuffed animal or blanket. Turn on a night light or leave the bedroom door open if it will help your child feel better. Make sure your child is safe and well and leave the room.

What time should a 9 year old go to bed?

Sleep: what children need At 5-11 years, children need 9-11 hours sleep a night. For example, if your child wakes for school at 7 am and needs approximately 10 hours sleep per night, your child should be in bed before 9 pm. Some children fall deeply asleep very quickly when they go to bed.

What can I give my child instead of melatonin?

Valerian: Made from the root of a tall, flowering grassland plant, valerian supplements may help children fall asleep faster and get more restful sleep. As with melatonin, however, few long-term studies on valerian's effects have been done, and there is no standard recommended dosage.

What can you give kids to help them sleep?

Milk, for instance, has tryptophan, and green tea has theanine, both of which may help sleep, according to the American Academy of Sleep Medicine. Other herbal teas, like chamomile and peppermint, can also promote sleep in kids by calming their minds and stomachs.

What is sleep anxiety?

What is sleep anxiety? Sleep anxiety is fear or worry about going to sleep. You may be apprehensive about not falling asleep or not being able to stay asleep. Some people also have a distinct phobia, or fear, about sleep called somniphobia.

How do I know if my child has a sleep disorder?

Talk to your pediatrician if your child shows any of the following signs of a sleep problem:Snoring.Breathing pauses during sleep.Trouble falling asleep.Problems with sleeping through the night.Trouble staying awake during the day.Unexplained decrease in daytime performance.More items...

What can you give kids to help them sleep?

Milk, for instance, has tryptophan, and green tea has theanine, both of which may help sleep, according to the American Academy of Sleep Medicine. Other herbal teas, like chamomile and peppermint, can also promote sleep in kids by calming their minds and stomachs.

What helps kids fall asleep?

Creating a cool, quiet, dark sleep environment. Sticking to a consistent bedtime. Limiting caffeine for eight hours before bed. Avoiding the use of electronics at least an hour before bedtime.

What causes sleep problems in children?

Intrinsic factors that predispose or contribute to sleep problems include the child's temperament, medical issues, circadian preferences ("night owl" versus "morning lark"), neurodevelopmental disabilities, or anxiety disorders.

How long does it take a 9 year old to fall asleep?

Most children will fall asleep within 20 minutes of going to bed. If your child is lying awake in bed for more than 20-30 minutes after lights out, you might need to keep bedtime at the same time for a couple of weeks before making it earlier again.