Dr Cynthia Collins
As chiropractors we love seeing kids. Helping them to maintain a well-functioning nervous system and seeing how this affects their health is a real joy to be a part of. However often when asking about the child’s health and habits we are seeing more and more children finding it hard to get to sleep, and get into a health happy sleep routine. Often parents (and especially kids) are not aware of just how important regular, quality sleep is for their child’s overall health and wellbeing.
By the age of two, most children have spent more time asleep than awake and overall, a child will (or should) spend 40% of his or her childhood asleep. Sleep problems and disorders are often prevalent as children begin primary school. Sleep is especially important for children as it directly impacts mental and physical development and growth. Poor or inadequate sleep can lead to mood swings, behavioural problems such as ADHD and cognitive problems that impact on their ability to learn in school.
So, lets get back to basics with some daily hints on how to get your kids to sleep naturally.
Teach your kids about healthy sleep habits and the importance of sleep. Think phrases like “It helps you grow and be strong”. Keep it simple and relatable!
Get active! Kids and teens should get at least 60 minutes of moderate to vigorous physical activity every day. This can be broken up into intervals throughout the day.
Get into a regular and consistent sleep schedule and bedtime routine. Start this from kindergarten (if not earlier). Have scheduled play time, wind down time and bed time. This helps get the kids into a happy routine and helps their body and mind start to relax and get ready for sleep
Make your child's bedroom conducive and nice to sleep in. Think safe, dark, cool and quiet.
Keep screen time to a minimum! Keep TV and computers, phones and tablets out of the bedrooms and stop all screen time at least an hour before bedtime. Even just the light from the screens can disrupt the body’s natural occurring circadian rhythm, increasing alertness and suppressing the release of the hormone melatonin, which is important for regulating our sleep-wake cycle
Avoid caffeine (this includes sugary drinks such as Coke and Pepsi etc)
In addition to the tips above Chiropractic adjustments can help calm down the sympathetic nervous system by removing the nerve interference. This can help aid the child’s nervous system to slow down, relax and get out of the “fight or flight” response.
If you have any questions about your child’s sleeping habits, health or other kid related questions please feel free to contact Dr Cynthia at Rainbow Chiropractic on (03) 5282 1200 or info@rainbowchiropractic.com.au
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