When my son was struggling the most with his mental health, his sleep was dramatically effected. His circadian rhythm (the physical, mental, and behavioral changes that follow a 24-hour cycle) was completely off. He would stay awake until 2, 3 or 4am – or maybe he wouldn’t be able to fall asleep at all. Then he’d finally fall asleep at 8 or 9 am, but then he couldn’t go to school or function during the day because he was so tired. It was an incredibly difficult challenge – and it’s also a key indicator that anxiety and depression (mental health) is becoming a problem that needs attention.
Everyone needs 8-10 hours of sleep a day, and kids need it more than adults – it affects their brain development. According to an article by the National Institute of Health:
“The children who got less sleep had more mental health and behavioral challenges than those who got enough sleep. Less sleep was linked to stress, depression, anxiety, and aggressive behavior. Kids who lacked sleep also had problems with making decisions, solving conflicts, and learning.”
Here are three things you can do to help yourself and your child get the sleep you need:
- Create a sleep routine and practice it. Routine does wonders for anxiety, by helping your body know what’s coming next. Sit down with your child and write it out, something like: homework done by 7pm, 7-9pm is reading, drawing or listening to music or stories. Maybe a healthy snack before bed, or a warm non-caffeinated drink.
- No screen time 2 hours before bed. Digital screens mess with our brain, the back lighting is extra intense for our sensitive systems. Also, the blue light from televisions, computer screens, phones and tablets might suppress melatonin levels and delay sleepiness.
- Consider supplementing with melatonin or magnesium. Magnesium helps our body relax, it reduces stress and helps us sleep longer. Melatonin helps us get to sleep faster. Both magnesium and melatonin can be used to support better sleep, sometimes even in combination. You can also get a magnesium spray that’s been combined with lavender essential oil, which also helps the body relax.