Magnesium for Children
Learn more about this mineral for the cardiovascular system, brain, and bones.
Do your children sleep well? Deep and sound so that they have plenty of energy during the day and are tired again in the evening? This is not a given. What many underestimate: Restful sleep is just as important for children’s development as a healthy diet and exercise. Many parents face the challenge of their children having difficulty falling asleep, sleeping restlessly or waking up frequently.
There are many different causes of poor sleep in children. The most common reasons include the following:
1. too much screen time before going to bed
Televisions, tablets and smartphones have become an integral part of our everyday lives, but using these devices in the evening can have a significant impact on sleep quality. The blue light from screens inhibits the production of the sleep hormone melatonin, which can cause children to stay awake longer and have difficulty falling into a deep sleep.
2. stress and overstimulation
Children are often exposed to a high level of stimuli – be it from school, leisure activities or social media. This constant activity can lead to inner restlessness and prevent children from calming down before bedtime.
3. irregular sleeping times
A regular sleep-wake cycle helps the body to adjust to rest and recovery. Irregular sleeping times, such as going to bed late at the weekend, can disrupt the natural sleep pattern and lead to problems falling asleep and staying asleep.
4. physical causes
In some cases, sleep disorders are also due to physical causes such as a respiratory illness, allergies or night-time teeth grinding. Deficiency symptoms, such as low magnesium levels, can also promote sleep problems.
Fortunately, there are many steps parents can take to help their child get a restful night’s sleep. Here are some helpful tips (which, by the way, can also be helpful for teenagers and adults):
Establish a regular sleep routine: A structured evening with set rituals will help your child adjust to bedtime. For example, a set routine can serve as a signal that the day is coming to an end: wash face, brush teeth, put on pyjamas and read a quiet story or listen to a radio play.
Avoid electronic devices at least one hour before sleep: As already mentioned, screens can significantly disrupt sleep patterns. Parents should make sure that smartphones, tablets and televisions are switched off at least one hour before bedtime. Instead, relaxing activities such as reading, drawing or listening to quiet music are suitable.
Create a cozy sleeping environment: A cool, dark and quiet bedroom can work wonders. The ideal room temperature for a good night’s sleep is around 18-20 degrees. A small night lamp or a cuddly toy can also have a calming effect for children who are afraid of the dark.
Plan a light dinner early enough: Heavy meals shortly before bedtime can overstrain the digestive system and have a negative impact on sleep. A light dinner eaten about two hours before bedtime is ideal. Calming teas such as camomile or a glass of warm milk can also help you fall asleep.
Relaxation exercises for children: Many children benefit from small relaxation exercises before going to sleep. Breathing exercises or a short fantasy journey help them to switch off and fall asleep. You can do this wonderfully together with the family!
With these tips, little adventurers are sure to fall asleep and stay asleep better – and the whole family will be more relaxed and well-rested.
Read this blog post to find out how to optimally care for and protect your children’s skin in winter.
Learn more about this mineral for the cardiovascular system, brain, and bones.