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Create a Healthy Sleep Routine for Kids to Help Them Fall & Stay asleep (Pediatric Sleep Disorders)




Creating a healthy sleep routine and following some helpful tips can help children fall asleep and stay asleep more easily. Sleep is essential for children's growth and development. It helps them to consolidate memories, learn new skills, and regulate their emotions. However, many children struggle to get a good night's sleep. This can be due to a variety of factors, including poor sleep habits, medical conditions, and environmental factors.


As a Sleep Disorder and TMJ Specialist, I can provide some helpful tips for creating a healthy sleep routine and helping children fall asleep and stay asleep more easily.


Creating a healthy sleep routine to help with Pediatric Sleep Disorders:

  • Establish a regular bedtime and wake-up time, and stick to it as much as possible, even on weekends. This will help to regulate your child's body clock and make it easier for them to fall asleep and wake up at the same time each day.

  • Create a relaxing bedtime routine. This could include taking a warm bath, reading a story, or singing a lullaby. Avoid activities that are stimulating, such as watching TV or playing video games, in the hour before bed.

  • Make sure your child's bedroom is dark, quiet, and cool. Darkness helps to promote the production of melatonin, a hormone that helps to regulate sleep. Noise and light can disrupt sleep, so make sure your child's bedroom is as dark and quiet as possible. A cool temperature is also ideal for sleep.

  • Avoid caffeine and sugary drinks before bed. Caffeine and sugar can make it difficult to fall asleep. Avoid giving your child caffeinated drinks, such as soda and coffee, in the afternoon and evening. Sugary drinks can also cause energy spikes and crashes, which can make it difficult to sleep.

Helping children fall asleep and stay asleep:

  • Make sure your child is getting enough exercise during the day, but avoid vigorous exercise too close to bedtime. Exercise can help to improve sleep quality, but it's important to avoid exercising too close to bedtime, as this can make it difficult to fall asleep.

  • Encourage your child to relax before bed. This could include taking a warm bath, reading a story, or listening to calming music. Avoid activities that are stimulating, such as watching TV or playing video games, in the hour before bed.

  • If your child wakes up during the night, try to soothe them without turning on the lights. Bright light can suppress the production of melatonin, making it difficult to fall back asleep. If your child needs to get out of bed, help them to do so in a dark and quiet manner.

Here are some specific examples of how to implement the above tips:

  • To create a relaxing bedtime routine:

    • Read your child a story.

    • Sing your child a lullaby.

    • Give your child a warm bath.

    • Play calming music.

    • Give your child a massage.

  • To help children fall asleep and stay asleep:

    • Make sure your child's bedroom is dark, quiet, and cool.

    • Avoid caffeine and sugary drinks before bed.

    • Encourage your child to relax before bed.

    • If your child wakes up during the night, try to soothe them without turning on the lights.


Here are some specific examples of how to implement the above tips:

  • To create a relaxing bedtime routine, you could:

    • Read your child a story.

    • Sing your child a lullaby.

    • Give your child a warm bath.

    • Play calming music.

    • Give your child a massage.



To make sure your child's bedroom is dark, quiet, and cool, you could:

  • Use blackout curtains or blinds.

  • Use a white noise machine to block out noise.

  • Turn down the thermostat at night.


  • To encourage your child to relax before bed, you could:

    • Avoid screen time in the hour before bed.

    • Help your child to take a warm bath.

    • Read your child a story.

    • Listen to calming music together.

If your child wakes up during the night, you could:

  • Try to soothe them without turning on the lights.

  • Talk to them in a soft voice.

  • Pat them on the back.

  • Sing them a lullaby.

  • If they need to get out of bed, help them to do so in a dark and quiet manner.

There are a number of essential oils that can be used for bath or bedroom to promote relaxation and sleep. Some of the most popular include:

  • Lavender: Lavender is one of the most well-known essential oils for relaxation and sleep. It has a calming and soothing aroma that can help to reduce stress and anxiety.

  • Chamomile: Chamomile is another popular essential oil for sleep. It has a sedative effect that can help to promote drowsiness and improve sleep quality.

  • Vetiver: Vetiver is a grounding and calming essential oil that can help to reduce stress and anxiety. It can also help to improve sleep quality by reducing sleep disturbances.

  • Bergamot: Bergamot is a citrus essential oil that has a calming and uplifting aroma. It can help to reduce stress and anxiety, and it can also help to improve mood.

  • Sandalwood: Sandalwood is a warm and woody essential oil that has a calming and relaxing aroma. It can help to reduce stress and anxiety, and it can also help to improve sleep quality.


Essential Oils
Essential Oils

To use essential oils for bath or bedroom, you can add a few drops to a warm bath, diffuse them into the air using an essential oil diffuser, or massage them into your skin using a carrier oil such as jojoba oil or almond oil.


Here are some specific examples of how to use essential oils for bath or bedroom to promote relaxation and sleep:

  • Add a few drops of lavender essential oil to a warm bath before bed.

  • Diffuse lavender or chamomile essential oil in your bedroom before bed.

  • Massage a few drops of vetiver essential oil into your feet before bed.

  • Add a few drops of bergamot essential oil to your pillow before bed.

  • Diffuse sandalwood essential oil in your bedroom while you are sleeping.

It is important to note that essential oils can be very potent, so it is important to use them carefully. Always dilute essential oils with a carrier oil before applying them to your skin. Talk to your doctor before using essential oils.


Disclaimer: Essential oils are highly concentrated and can be irritating to the skin, especially in children. It is important to dilute essential oils with a carrier oil before using them on children's skin. A good rule of thumb is to dilute essential oils at a 1% concentration for children under 10 years old and at a 2% concentration for children over 10 years old. It is also important to do a patch test on a small area of skin before using any essential oil on a child's skin.


If you are unsure about how to use essential oils safely on children, please consult with a qualified aromatherapist or healthcare professional.


Additional tips for using essential oils on children:

  • Avoid using essential oils on children under 3 months old.

  • Do not use essential oils near the eyes, nose, mouth, or genitals.

  • Avoid using essential oils on broken or irritated skin.

  • If your child has any skin conditions, such as eczema or psoriasis, talk to their doctor before using essential oils.

  • Be aware of essential oils that are known to be toxic or irritating to children, such as wintergreen, pennyroyal, and tea tree oil.

By following these tips, you can help your child to create a healthy sleep routine and get the good night's sleep they need. If your child is still having trouble falling asleep or staying asleep after following these tips, please talk to your pediatrician. There may be an underlying medical condition that is causing the problem.


As a Pediatric Sleep Disorder Specialist, I am here to help you and your child get the sleep they need for optimal health and well-being.


Remember, you're not alone! Many children experience TMJ and sleep disorders. With a proactive approach and a supportive team, you can help your child reclaim their sleep and wake up feeling refreshed and ready to conquer the day.


Let's work together to turn restless nights into peaceful slumbers for all our little dreamers!


Please share your experiences or questions in the comments below. We're here to support you on this journey. Schedule a visit with our Honolulu, HI, Ala Moana dental practice today by calling us today at 808-944-8338 to schedule your dental care to promote your overall health and wellness.


Visit us at www.tmjdentalhawaii.com or call us 808-944-8338


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