Enjoy Resting: Promoting Healthy Sleep Patterns for Kids Aged 6-12
Books on Sleep Science and Sleep Hygiene
- “The Rabbit Who Wants to Fall Asleep: A New Way of Getting Children to Sleep” by Carl-Johan Forssén Ehrlin
- Synopsis: This book utilizes soothing storytelling techniques to guide children into a peaceful sleep, fostering healthy bedtime routines and promoting relaxation. [LINK to Audiobook/Hardcopy]
- “Good Night Yoga: A Pose-by-Pose Bedtime Story” by Mariam Gates
- Synopsis:Combining yoga poses with a calming bedtime story, this book helps children unwind and prepare for sleep, encouraging physical and mental relaxation. [LINK to Audiobook/Hardcopy]
- “The Goodnight Caterpillar: A Children’s Relaxation Story to Improve Sleep, Manage Stress, Anxiety, Anger” by Lori Lite –
- Synopsis: Through a gentle narrative, this book teaches children relaxation techniques to manage stress and anxiety, promoting restful sleep and emotional well-being. [LINK to Audiobook/Hardcopy]
- “The Moonlight Meeting” by Tracey Hecht –
- Synopsis: This engaging story about nighttime creatures fosters a positive association with bedtime and sleep, encouraging children to embrace the restorative power of sleep. [LINK to Audiobook/Hardcopy]
- “Sleepyheads” by Sandra J. Howatt
- Synopsis: With its rhythmic text and soothing illustrations, this book creates a tranquil atmosphere perfect for winding down before bedtime, helping children establish healthy sleep habits. [LINK to Audiobook/Hardcopy]
- “Twinkle, Scribble, Dream: My Bedtime Journal” by Luna Starley
- Synopsis: Designed for curious minds and creative spirits, this journal invites kids to reflect, dream, and doodle their way into peaceful sleep.[LINK to Audiobook/Hardcopy]
- “The Sleep Fairy” by Janie Peterson
- Synopsis: This delightful story introduces children to the concept of a “Sleep Fairy” who helps them relax and drift off to sleep, fostering a positive attitude towards bedtime and promoting healthy sleep habits. [LINK to Audiobook/Hardcopy]
Supplements to Support Sleep
- Melatonin: A dosage of 0.5-3 mg before bedtime has been suggested to help regulate sleep patterns in children. (Study 1: “Melatonin for Sleep in Children With Autism: A Controlled Trial Examining Dose, Tolerability, and Outcomes” published in the Journal of Autism and Developmental Disorders in 2009, by Malow BA et al.; Study 2: “Melatonin in Children with Autism Spectrum Disorders: Endogenous and Pharmacokinetic Profiles in Relation to Sleep” published in the Journal of Autism and Developmental Disorders in 2005, by Tordjman S et al.) [LINK]
- Magnesium: A dosage of 80-200 mg daily may help relax muscles and promote better sleep quality. (Study 1: “Effects of Magnesium Supplementation on Muscle Soreness and Performance” published in the Journal of Strength and Conditioning Research in 2003, by Setaro L et al.; Study 2: “The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial” published in the Journal of Research in Medical Sciences in 2012, by Abbasi B et al.) [LINK]
- Omega-3 Fatty Acids: Providing 250-500 mg of combined EPA and DHA daily may support brain health and contribute to better sleep regulation. (Study 1: “Effects of Omega-3 Fatty Acids on Resting Heart Rate, Heart Rate Recovery after Exercise, and Heart Rate Variability in Men with Healed Myocardial Infarctions and Depressed Ejection Fractions” published in The American Journal of Cardiology in 2005, by Mozaffarian D et al.; Study 2: “The effect of omega-3 fatty acids in patients with active rheumatoid arthritis receiving DMARDs therapy: double-blind randomized controlled trial” published in the European Journal of Clinical Nutrition in 2016, by Dawczynski C et al.) [LINK]
- Lavender: Lavender oil aromatherapy or supplementation with lavender extract may help promote relaxation and improve sleep quality. Dosages vary based on product formulations and should be used under guidance. (Study 1: “The Effects of Lavender Oil Inhalation on Emotional States, Autonomic Nervous System, and Brain Electrical Activity” published in the Journal of Medical Association of Thailand in 2012, by Sayorwan W et al.; Study 2: “A systematic review of the efficacy and safety of lavender” published in the Evidence-Based Complementary and Alternative Medicine in 2013, by Lakhan SE et al.) [LINK]
- Valerian Root: Valerian supplements in doses of 50-100 mg before bedtime have been used to promote relaxation and improve sleep quality in children. (Study 1: “Valerian for sleep: a systematic review and meta-analysis” published in The American Journal of Medicine in 2006, by Bent S et al.; Study 2: “A systematic review of the effectiveness of valerian as a sleep aid: evidence from randomized, placebo-controlled studies” published in Sleep Medicine Reviews in 2002, by Fernández-San-Martín MI et al.) [LINK]
- Chamomile: Chamomile tea or supplements containing chamomile extract may help calm nerves and induce relaxation before bedtime. Dosages vary based on product formulations and should be used under guidance. (Study 1: “A Randomized, Double-Blind, Placebo-Controlled Trial of Oral Matricaria recutita (Chamomile) Extract Therapy for Generalized Anxiety Disorder” published in The Journal of Clinical Psychopharmacology in 2009, by Amsterdam JD et al.; Study 2: “Chamomile: A herbal medicine of the past with bright future” published in Molecular Medicine Reports in 2010, by Srivastava JK et al.) [LINK]
Websites with Sleep Tips and Tools
- National Sleep Foundation (sleepfoundation.org)
- Synopsis:: Provides comprehensive information on sleep hygiene, bedtime routines, and age-appropriate sleep duration guidelines, helping parents establish healthy sleep habits for their children and promote lifelong well-being.
- KidsHealth (kidshealth.org):
- Synopsis: Offers articles and resources on children’s sleep disorders, bedtime routines, and the importance of sleep for physical and mental health, empowering parents to address sleep-related concerns and support their children’s overall development.
- Health0Children.org (healthychildren.org)
- Synopsis: Provides evidence-based guidance on children’s sleep needs, bedtime routines, and strategies for addressing common sleep challenges, assisting parents in fostering healthy sleep habits from a young age for lifelong wellness.
- CDC – Children’s Sleep (cdc.gov/sleep/)
- Synopsis: Offers tips and resources for parents on promoting healthy sleep habits in children, including recommendations for creating a conducive sleep environment and establishing consistent bedtime routines, supporting parents in prioritizing sleep for their child’s optimal growth and development.
- Sleep.org (sleep.org)
- Synopsis: Features articles and tools on children’s sleep health, including tips for improving sleep quality, managing bedtime resistance, and addressing sleep disturbances, equipping parents with practical strategies to nurture their child’s sleep habits for long-term health.
- American Academy of Pediatrics (aap.org)
- Synopsis: Provides guidelines and resources on pediatric sleep health, including recommendations for screen time management, bedtime routines, and sleep duration by age, empowering parents to make informed decisions to support their child’s sleep and overall well-being.
- Mayo Clinic – Children’s Health (mayoclinic.org/healthy-lifestyle/childrens-health)
- Synopsis: Offers expert advice and resources on children’s sleep hygiene, sleep disorders, and tips for promoting healthy sleep habits, assisting parents in understanding and addressing their child’s sleep needs for lifelong health and wellness.
Eye-Opening TED Talks
- 1. “Why We Sleep” by Matthew Walker
- Synopsis: Explores the importance of sleep for overall health, cognitive function, and emotional well-being, providing parents and guardians with valuable information to understand the significance of prioritizing sleep for their children’s development.
- 2. “The Power of Restorative Sleep” by Shannon Maynard
- Synopsis: Discusses the restorative benefits of sleep on physical and mental health, offering practical tips for improving sleep quality and duration, which parents and guardians can apply to help their children establish healthy sleep habits from a young age.
- 3. “The Brain-Changing Benefits of Exercise” by Wendy Suzuki
- Synopsis: Explores the positive effects of exercise on brain health, mood regulation, and sleep quality, inspiring parents and guardians to encourage physical activity in their children as a means to promote better sleep patterns and overall well-being.
- 4. “The Art of Stillness” by Pico Iyer
- Synopsis: Reflects on the importance of finding moments of stillness and quiet in our fast-paced lives, suggesting that cultivating a sense of calmness and relaxation can contribute to better sleep habits for children when integrated into daily routines.
- 5. “How to Make Stress Your Friend” by Kelly McGonigal
- Synopsis: Explores the positive aspects of stress and resilience, offering strategies to help children cope with stressors and manage their emotions, which can indirectly support better sleep quality and overall health.
- 6. “How to Practice Emotional First Aid” by Guy Winch
- Synopsis: Discusses the importance of emotional well-being and self-care, providing parents and guardians with insights into helping children navigate emotions and reduce stress, ultimately fostering better sleep habits and overall health.
- 7. “All it Takes is 10 Mindful Minutes” by Andy Puddicombe
- Synopsis: Introduces the concept of mindfulness and the benefits of taking short moments of mindfulness each day, offering parents and guardians simple techniques to teach children how to relax and unwind, which can contribute to improved sleep patterns and mental clarity.