Good sleep is imperative for the health and development of your child. Remember, kids thrive on structure and schedules. Never underestimate the importance of cues and a consistent routine.

If your child suffers from sleep difficulties, here are some important tips that may help:

1. Bedtime Routine for Kids

Establishing healthy sleep habits – such as a consistent bedtime routine – can make all the difference. It is important that your child starts to wind down every night to allow their mind to get ready for sleep.  Having the same routine every night prepares your child for bedtime.

Many parents don’t realize that a late bedtime can actually result in a child having difficulty falling asleep and being more likely to resist their bedtime routine. For most young children, an appropriate bedtime is between 7:30pm and 8pm.

I recommend starting your transition to an earlier bedtime this way:  Each night, adjust your child’s sleep routine by about 15 minutes. Remember to keep the bedtime routine exactly the same as you normally would as the nighttime cues will help your child feel comforted and safe. A bedtime routine can also help your child know it’s time for bed, even if the sun’s still out!

2. Follow Your Child’s Cues

Did you know that kids under the age of 12, or before puberty, get tired naturally around 8pm?

Around 8pm there is a natural rise in a child’s melatonin level.

Seize the opportunity to transition kids to bed around that time. Make sure to look for cues like yawning, rubbing eyes, and moodiness. Try and set bedtime within 30 minutes of these cues for an easier transition to bed.

3. Decrease Screen Time

The American Academy of Pediatrics recommends all screens be turned off between 30 minutes and 1-2 hours before bedtime.

TVs are not the only issue. Small screens (like smart phones and tablets) can actually even be more disruptive to sleep than TV. The light from these smaller devices can disrupt our body’s natural hormones that help us fall asleep. Notifications from these devices can also break apart our sleep, so it’s important to never sleep with your cell phone next to you, and do not let your children either.

Never sleep with your cell phone next to you, and do not let your children either.

4. Try Kids’ Natural Sleep Aids

If you’ve followed all the guidelines above and your child is still having trouble getting to sleep or staying asleep, I have a few other recommendations.

A kids’ natural sleep aid typically contains essential oils that are calming in nature to help comfort and soothe kids to sleep and can become part of the bedtime routine – they include things like:

• Bedtime sprays
• Calming balms
• Calming essential oils

Another option that has gotten a lot of attention in recent years is melatonin, which often comes in the form of gummies for kids but can also be found in other forms.

Melatonin is a hormone produced by our bodies to prepare us to go to seep. Naturally, our melatonin level rises at night and results in us feeling tired – giving our bodies the signals we need to fall asleep. Our level of melatonin then decreases as morning approaches, allowing us to wake up fresh and ready for the day.

Melatonin supplement products can be used safely used occasionally as a natural sleep aid for kids to help support and promote good sleep habits. However, I do NOT recommend using melatonin supplement products on a continuous basis. It is NOT a sleeping pill and should not be taken long-term by a child. It’s also important to remember you should never give your child an over-the-counter (OTC) medicine to make them sleepy. Always read the medicine label before giving your child any OTC medicine or dietary supplement. OTC cold and flu medicines may contain diphenhydramine, which can cause drowsiness but are not recommended for children as a sleep aid.

As a pediatrician, I feel strongly that giving children medications or supplements on a regular basis should only occur under the guidance or supervision of their doctor. I also firmly believe parents should incorporate healthy sleep habits – like the ones listed above – in conjunction with any kids’ natural sleep aid. My recommendation is that after a few days, you should discontinue the use of melatonin supplements for kids and focus on healthy sleep habits, such as a consistent bedtime routine.