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:
- 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.
- After dinner, head outside for a walk or bike ride. Make sure everyone is wearing a helmet!
- Take a shower or bath before bedtime.
- Use lavender-scented products to help relax your child – spritz a lavender spray on their pillow case.
- Try chamomile tea or other nighttime soothing herbal tea about 30 minutes before bedtime. Make sure it is caffeine-free.
- Create white noise (use a fan) or classical soothing music on very low volume.
- Ask your child to flex and relax entire body three times after lights out if they’re still having difficulty calming down.
- 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.
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