Many children suffer from staying up late for long hours, which negatively affects their concentration, physical and emotional health, and early sleep is necessary for brain growth, strengthening the immune system, and regulating hormones, and when the child gets used to staying up late.
His energy decreases in the morning and his academic and behavioral problems increase. This phenomenon is no longer related only to age, but is affected by the surrounding environment such as electronic devices, or the lack of organized routine at home. Hence comes the importance of setting practical solutions that help the child return to regular sleep.
Organizing a fixed daily routine for sleep
Solution one:
- The biggest reason for children staying up late is the absence of a clear sleep schedule.
- Setting a fixed time for sleep and waking up even during vacations.
- Committing to a calm routine before sleep (reading, short story).
- Training the child to get ready for sleep at the same time daily.
- Making the routine simple and easy to apply.
- Avoiding changing the schedule except in extreme necessity.
Reducing exposure to screens before sleep
Solution two:
- Excessive use of devices delays sleep because of blue light.
- Preventing devices at least two hours before sleep.
- Replacing screens with reading or coloring.
- Using night mode setting if necessary.
- Educating the child about the effect of screens on sleep.
- Keeping devices outside the bedroom.
Creating a comfortable sleep environment
Solution three:
- An unprepared bedroom makes the child stay up long.
- Turning off bright lights and keeping dim light.
- Keeping suitable temperature.
- Reducing noise using curtains or insulators.
- Using a comfortable bed and cotton clothes.
- Making the room dedicated only for sleep and not for play.
Enhancing physical activity during the day
Solution four:
- Lack of movement increases child activity at night.
- Encouraging the child to practice sports regularly.
- Allocating time for outdoor play.
- Avoiding strong physical activities right before sleep.
- Including group games or swimming during the day.
- Turning excess energy into healthy activity.
Organizing the daily diet system
Solution five:
- Foods directly affect child sleep.
- Avoiding caffeine (chocolate, soft drinks) in the evening.
- Serving a light and filling dinner meal.
- Focusing on foods rich in magnesium like banana.
- Avoiding heavy meals before sleep.
- Offering a cup of warm milk to calm the body.
Using relaxation techniques
Solution six:
- Stress makes the child face difficulty sleeping.
- Teaching the child deep breathing before sleep.
- Playing calm music or natural sounds.
- Doing light stretching exercises.
- Using short relaxing stories.
- Encouraging the child to write or draw what worries him.
Reducing long naps during the day
Solution seven:
- Reducing nap time to 20-30 minutes.
- Scheduling nap in midday only.
- Canceling nap if the child is old enough.
- Replacing it with short quiet activity.
- Adjusting nap schedule with night sleep schedule.
Taking care of child's psychological state
Solution eight:
- Talking with the child about his feelings before sleep.
- Reassuring him if he is afraid of the dark.
- Avoiding scolding or punishment right before sleep.
- Providing an atmosphere of safety and emotional warmth.
- Reviewing any school or social problems causing anxiety.
Medical follow-up when needed
Solution nine:
- Consulting a doctor if insomnia continues for long periods.
- Making sure there are no sleep disorders such as sleep apnea.
- Checking problems such as allergy or growth pains.
- Asking for specialized advice about supplements or behavioral therapy.
- Regular follow-up of child's growth and general health.
Summary of the article
Staying up late in children is a common problem but solvable with simple and practical steps. Setting a regular daily routine, and reducing device use before sleep, helps the child enter deeper sleep. Also, attention to the surrounding environment, diet system, and psychological state are all decisive factors in improving sleep quality.
Practicing sports during the day gives the child healthy energy and reduces hyperactivity at night, while relaxation techniques help him calm down. And if the problem continues despite applying these solutions, medical follow-up is necessary to ensure there is no physical or psychological reason.