Melatonin-infused chewing gum poses potential issues for children's early-morning wake-ups
Revised Article:
Summer nights can be a conundrum for little ones: Why go to bed when the sun is still shining? But parents' go-to response - "To get enough sleep" - isn't always enough to lull them to dreamland. Here's a less medication-based approach to help your kiddo catch their Z's.
Consumer protection agencies caution against giving melatonin supplements to kids, so pediatricians suggest these alternatives instead:
- Establish a Thrilling Bedtime ScheduleSetting a fixed bedtime, even on weekends, aids in regulating your child's internal body clock, making slumber more accessible[1].
- Create a Peaceful Slumber SanctuaryBegin winding down around 30 minutes before bed by dimming the lights, minimizing noise, and switching off electronics or toys. This subtly hints to the brain that it's time to rest[1][4].
- Invent a Predictable Nightly AdventureAn engaging bedtime routine should involve quiet, comforting activities such as:
- Soaking in a warm bath to relieve muscles and lower body temperature
- Practicing good hygiene like brushing teeth and using the bathroom to avoid sleep disruptions
- Sharing calm moments like reading a story, singing a lullaby, or reminiscing about the day
- optional calming exercises, prayers, or bedtime affirmations, especially helpful for anxious childrenMaintaining this routine consistently helps build sleep-ready habits[1][4][5].
- Embrace Cozy ComfortsA special toy, soft blanket, or gentle nightlight can make your child feel safe and secure. White noise machines or soothing lullabies may also aid sleep for some children[1][5].
- Watch the Clock and the ScreensLimit screen time, fast-paced activities, and loud music before bed, as they boost alertness and delay sleep onset[1][5].
- Give Ample WarningAlert your child 30 minutes before bedtime and use consistent cues each night to signal that sleep is near. This reduces bedtime fussiness[4].
- Adapt the Routine as Your Child GrowsKeep the routine brief (30–45 minutes), age-appropriate, and flexible as your child matures[3].
- Manage Middle-of-the-Night WakingsMinimize contact when your child stirs during the night to prevent full awakening. Offer reassurance without chatting much, promoting quick resettling back to sleep[4].
By sticking to these tried-and-true strategies, parents can foster healthy sleep habits that support their child's overall well-being. These evidence-based guidelines advocate for a structure that combines consistency, calming activities, and a soothing environment for children, making melatonin supplements less necessary[1][3][4][5].
- Encouraging a consistent and calming bedtime routine, consisting of activities like taking a warm bath, reading a story, or using bedtime affirmations, helps establish a sleep-friendly environment that promotes overall health and wellness.
- Incorporating a science-backed approach to sleep, such as creating a peaceful sanctuary, establishing a thrilling bedtime schedule, and adopting cozy comforts, can aid in ensuring that children have access to quality sleep, leading to better health-and-wellness outcomes.
