What to do if your 10-year-old child has trouble sleeping

Sleep determines whether the body is healthy. If you cannot maintain healthy sleep normally, your body will definitely show many symptoms of illness. In this case, it may also lead to more physical illnesses. So you must maintain healthy sleep in normal times. If children cannot get enough sleep, their normal development will be affected. So what should we do if a ten-year-old child has trouble sleeping? Let’s talk about it in detail below.

1: Create a sleep schedule and stick to it. Go to bed at the same time every night and wake up at the same time every morning, including weekends. A regular sleep schedule can keep your biological clock stable and improve your quality of rest. Synchronize your sleeping and awakening states with natural light by setting specific light patterns, opening the blinds or going outside when you wake up. 2: Write a bedtime diary. To help you understand how behavioral habits affect your sleep, please record your sleep status every day for at least two weeks. In addition to recording things related to sleep, such as when you went to bed, when you fell asleep, how many times you woke up at night, how you felt in the morning, etc., you should also write down what you ate and what exercise you did before going to bed. Comparing your daily activities with your nightly sleeping patterns will help you figure out what changes you need to make. 3: Exercise, but don't exercise within 4 hours before going to bed. Exercise - especially aerobic exercise - can extend your sleep time and improve sleep quality. 30 minutes of aerobic exercise can keep your body temperature rising for 4 hours and inhibit sleep. However, when your body temperature drops, it stimulates your brain to secrete sleep-inducing melatonin, making you feel drowsy. 4: After 2 pm, refuse caffeine. After 2 pm, refuse coffee, tea and cola. Caffeine is a stimulant that stays in your system for about eight hours, so if you have a cappuccino after dinner and it's time to go to bed, it will prevent your brain from entering a deep sleep state or may prevent you from falling asleep. 5: Write down your pain. In order to calm down the anxious mood caused by insomnia, you can write down the things that keep you awake before going to bed every night. Then write down the steps you took to solve the problem. Once worry turns into actual action, sleeping becomes much easier. 6: Calm yourself down Give your body some time to gradually transition from an active state during the day to a drowsy state when going to bed. You can set a schedule one hour before going to bed. You may wish to refer to the following time: The first twenty minutes: prepare things for tomorrow's use The second twenty minutes: do personal hygiene The last twenty minutes: relax in bed, read a book in a dim light, or practice breathing while sleeping 7: Drink a glass of milk, remember, not a martini After drinking for a few hours, the alcohol level in the blood begins to decrease, and the body will become more and more awake. It takes a normal person one hour to metabolize the amount of alcohol in a glass of wine. So if you're going to have two glasses of wine with dinner, do it at least 2 hours before bedtime. 8: Eat some cheese and crackers. The ideal bedtime snack should contain carbohydrates, calcium or protein containing the amino acid tryptophan. More Share Add 719520934 Studies have shown that the two-by-two combination can boost the production of serotonin, a natural brain chemical that calms people down. The perfect choice for a bedtime snack.

If a ten-year-old child has poor sleep, he or she can choose the appropriate method from the above to improve his or her sleep according to his or her actual situation. Children's sleep must be guaranteed. If children's sleep is not normal, it will have a great impact on their physical health. It will also have a relatively great impact on the normal development of children.