How can I help my 10 year old 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.
What is a good bedtime for a 10 year old?
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.
Why can my 10 year old not sleep?
For kids, feeling scared or worried at bedtime is one of the main reasons for having trouble falling asleep. A kid might be afraid of the dark or might not like being alone. A kid who has a good imagination might hear noises at night and fear the worst — when it’s just the family cat walking down the hall.
How long does it take for a 10 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.
How to go to sleep fast for kids?
How to Go to Sleep Fast for Kids 1 Method 1 Using Relaxation Techniques. Count down from 100. 2 Method 2 Starting a Bedtime Routine. Plan to start your bedtime routine about 30 to 60 minutes… 3 Method 3 Developing Good Sleep Hygiene. Use your bed for sleep only. 4 Method 4 Creating a Pleasant Place to Sleep. Get some comfortable bedding.
How many hours of sleep does a 10 year old need?
Set an individualized bedtime School-age children need between 9 and 11 hours of sleep each night, according to the National Sleep Foundation. But there’s a lot of variability in sleep needs and patterns. Most kids have patterns that don’t change much, no matter what you do.
What is the best way to fall asleep fast?
Also called paradoxical intention, telling yourself to stay awake may be a good way to fall asleep faster. For people — especially those with insomnia — trying to sleep can increase performance anxiety. Research has found that people who practiced paradoxical intention fell asleep faster than those who didn’t.
How can I help my 10-year-old sleep?
If you are too old for a stuffed animal or blanket, try a pet or a pillow. Thanks! Some sleep supplements (e.g. melatonin) are child-safe – but don’t rely on them too much; if they are used regularly, they can be harmful and/or addictive. Thanks! If you keep having problems falling asleep, tell your parents about it and ask to see a doctor.