How to Fall Asleep Quicker for Older Kids

Rose’s sister Kitty knows it tough getting your older children, particularly teens to bed at a decent hour especially on school nights. She has an 11 year old and a teenage that get into the habit of staying up later during the summer when there is no school and they typically sleep in every day, if not all day. It is important to establish a set routine and regular sleep schedule prior to the school year starting. In order for them to feel refreshed and “with it” during the day, teens and older kids should get eight to nine hours of sleep. Here are some suggestions to answer the question: how to fall asleep quicker for older kids?


Establish a nightly routine and sleep schedule. Many older children participate in after school activities such as sports and social events. Not only do they have to make time for these activities they also have to do their homework. Many times than not this usually means they stay up later than they should to complete their tasks to be ready for school the next day. If their extracurricular activities are causing too many late nights it may be advised for them to curtail a few as sleep deprivation will eventually catch up with them and they will fall asleep in class, have a hard time studying for tests and can even cause themselves harm from poor reflexes during physical activities or even driving a car.

Older kids need time to unwind and relax in order to fall asleep at a decent hour just like the rest of us. Encourage your child to get their homework done as soon as possible instead of after dinner, television shows or chores. Giving your child time to themselves (quiet time) while adjusting activities and homework will allow them to get everything done without rushing or stressed so they can relax and still get to bed at a normal hour. Quiet time should be at least an hour before they retire and that means no television, no phone (and that means texting too), no computer, no video games and no loud music. Reading, writing and listening to soothing sounds encourage sleep for all of us. Your older children may object, but if you make it an entire family practice eventually your children will adjust. Quiet time means a quiet home and sometimes this isn’t easy especially if you live in town, have noisy neighbors or barking dogs. External noises that we have no control over can make it difficult for your child to fall asleep at night. White noise can drown out these noises. You can either purchase a white noise machine, but a fan works just as well.

One way to encourage regular bedtimes is to keep them on weekends, vacations and even during the summer. Allowing your child to stay up late and sleep in only makes it more difficult for them to adjust to a new sleep schedule during the school months. You might have to change their bedtime gradually so they aren’t laying in bed for hours trying to fall asleep because they are used to staying up till 12 and you have them in bed at 10. Try adding ten to fifteen minutes every four or five days until their body regulates their sleep/wake cycle.

Limit caffeine, spicy foods before bedtime. Anyone who drinks caffeinated beverages prior to bedtime might have difficulty going to sleep and staying asleep. Try to limit or stop caffeine at least two hours before bedtime. Remember caffeine is also in aspirin and other items besides beverages. In fact it is probably a good idea to limit any liquid at least an hour before retiring, so they don’t have to get up during the night to go to the bathroom. Hot, spicy food may cause indigestion, heart burn and even acid reflux if eaten right before retiring. It is a good idea not to eat them at least 2-3 hours before you lay down to go to sleep. If your child is in the habit of having a snack or drink before bed there are food that will make them drowsy because they are loaded with tryptophan. Try a slice of turkey, pumpkin seeds, nuts, cereal and/or a glass of milk.


If your child is showing signs of sleep deprivation, such as being irritable during the day, doesn’t care about school, grades are falling or they are skipping out on after school activities, you may need to talk to your family doctor about your concerns. Older children’s sleep problems may be caused by different things such as stress caused by a school situation like a problem with another student or teacher, anxiety about not living up to their or your expectations, hormonal factors or peer pressure. Keep an open mind when confronting your child if he talks about any concerns they may be having and offer praise and compassion if you see them stressed or anxious. Allowing them to have a quiet time to reflect and relax will help your child get more sleep so they will feel better about themselves because they are refreshed and reenergized to take on whatever the day may bring.

There are herbal and/or mineral supplements on the market that can help with stress and anxiety like GABA, but it is recommended that you talk to you physician before giving your child any supplement because they are not FDA approved and dosage may be different for a child verses an adult. The subject matter provided in this article is for informational purposes only and not intended to replace the advice of a doctor. For proper treatment for any sleep problem should be provided by your health care professional.