Relaxation for Better Sleep for Children

It is important for children to get adequate sleep, as inadequate sleep can lead to mood swings, behavioral and cognitive problems. According to the National Sleep Foundation, children between 5 and 12 years old need about 10 to 11 hours of sleep every night. If your child is not getting enough sleep or having problems falling asleep, there are relaxation techniques to promote better sleep.

Environment

• Children can be wound up from the day's activities. Create a soothing environment by keeping the room cool, comfortable, dark and quiet to induce sleep.

Routine

• Having a consistent bedtime helps your child get in the mood for sleeping. In addition, you may want to establish a relaxing routine, such as reading to the child, soaking in a hot bath or listening to soothing music. These activities help the child to relax and fall asleep.

Techniques

• Relaxation techniques, such as visualization, can help the child unwind, relax and de-stress in order to fall asleep. Teach your child how to relax by visualizing happy places, happy episodes or remembering happy memories. Another good relaxation technique is breathing exercises, which aim to help your child release physical and mental stress and tension. One simple breathing exercise is called belly breathing. Have your child lay on his back and put his hand on his belly. Instruct your child to take slow deep breaths through the nose and breathe out through the mouth. This rhythmic breathing allows the child to feel the rising and falling of his belly to induce calm and relaxation.