GETTING A GOOD NIGHT’S SLEEP DURING STRESSFUL TIMES

Without the normal routines of school schedules, after-school activities, and family time due to COVID-19, many kids and teens may have trouble sleeping. Here are some tips to help them get a good night’s rest:

1. Turn off all screens 30-60 minutes before bedtime – this means no TV, no video games, etc. The blue light that is produced from these devices can affect the release of melatonin, a hormone which helps us fall asleep.
2. After dinner, head outside for a walk or bike ride. Make sure everyone is wearing a helmet!
3. Take a shower or bath before bedtime.
4. Use lavender-scented products to help relax your child – spritz a lavender spray on their pillow case.
5. Try chamomile tea or other nighttime soothing herbal tea about 30 minutes before bedtime. Make sure it is caffeine-free.
6. Create white noise (use a fan) or classical soothing music on very low volume.
7. Ask your child to flex and relax entire body three times after lights out if they’re still having difficulty calming down.
8. Look for kid-friendly melatonin to use for one week. This is a safer option versus other over-the-counter products like Benadryl® or TylenolPM® (please avoid these medications unless directed by your physician).

For more help or if you have any questions, please contact your CPCMG pediatrician.