Sugar is not the only reason .. Why do children overcome movement before bed? | family

Before bed moments may appear in some families as a mini battle, as a child runs from one room to another, climbing the sofa, or starts to make high sounds, while parents try to calm him down and put him in bed. And apply the daily sleep routine. This repeated behavior raises questions about its real cause: Is it stubbornness? Or extra energy? Or is it much deeper than that?

There is a set of scientific explanations that reveal that these movements are not random, but rather as a result of neurological and psychological reactions associated with the child’s growth and his body attempt to move from the state of activity to comfort.

Nervous interpretation: a boom before bed

Neuroscientists indicate that children, unlike adults, may go through what is known as a “kinetic activity boom” before bed, which is a short period of excessive activity in which the body empties the remaining energy before entering the stillness.

“At the approaching bedtime, some children have a natural increase in the hormone cortisol (tension hormone) instead of its decline, which leads to a state of temporary motor excitement,” says Dr. Kraig Canapic, who specializes in children in Mayo Clinic.

This mutation is part of normal nervous growth, especially in children at the age of 3 to 7 years.

Psychological and behavioral factors

Excessive movement may not be mere physical energy, but an emotional message. Many children fear separation from their parents at bedtime, or suffer from “separation anxiety”, especially in the early years.

Also, for some of them, bedtime may be the only moment to attract full attention from parents after a busy day.

“The child does not know how to express his fear or desire to communicate, so he resorted to movement or stubbornness as an indirect means.”

The biological clock and its relationship to the night activity

The daily rhythm, or what is known as the biological watch, affects the timing of a child’s feeling of sleepy. Some children have a late rhythm, which causes their bodies to secrete melatonin (sleep hormone) relatively late, which increases the period of activity in the evening.

The National Sleep Foundation confirms that “delaying sleep or lack of a fixed routine leads to a chaos in the biological clock, and this is translated with excessive movement and tension in the child instead of relaxation.”

How to help your child relax before bed

Children with hyperactivity or difficulty in calming themselves before bed need a specially designed evening routine to suit their physical and psychological needs. Although adhering to this routine may seem difficult at the beginning, continuing it in a calm and frequent atmosphere helps in training their brains to enter into a state of relaxation and preparing to sleep over time.

Here is a set of scientifically and behavioral steps to help them:

• Place a fixed routine before bed

Fixed daily routine helps calm children and make them feel safe. Start with a routine before bed by 30 to 60 minutes, and it includes:

• Detail the screens (phones, television) an hour before sleeping.
• Bathing with lukewarm water.
• Wearing comfortable sleepwear.
• Read a story in a quiet voice.
• Fake lighting.
• White Noise.

Daily repetition of this style teaches the body and the mind that bedtime has come.

• Organizing the surrounding environment

• Keep a bed -free bedroom (many games, bright light, chaos).
• Ensure that the room temperature is suitable (between 19 and 22 ° C is perfect for sleeping).
• Make the bed to sleep only, not to play.
• Use a heavy blanket (Weightld Blact) or a pressure jacket for children who respond to deep touch, as it makes them feel safe and reduces hyperactivity.

• Avoid infections before bed

• Avoid caffeine -containing sugars or drinks in the evening.
• Watch the dinner, preferably light and saturated (such as oats or warm milk).
• Reduce stimulating activities such as electronic games or violent physical activities two hours before sleep.

• Simple relaxation exercises

• Try deep breathing exercises with the child, such as “balloon breathing” (slowly inhale, as if you were blowing a balloon, then slowly exhale).
• He taught him “emptying ideas” through a small notebook that draws or writes his feelings before bed.
• Light expansion exercises or yoga for children help them calm their bodies.

• Positive rewards and reinforcement

• Put a colored sleep schedule that contains stickers or stars as a reward whenever the sleep protein is committed.
• Give good behavior in the morning: “Well done, I went to bed quietly yesterday.”

• Dealing with anxiety or night fear

• The movement may become an expression of hidden anxiety. Give the child a safe space for talking before bed.
• Restore it with a fixed sentence every night, such as: “I am here to protect you, and your room is safe.”
• A faint night lamp can be used for safety.
• Do not punish the child for his movement, but rather use positive sympathy and discipline.

Rumor in calm, some children need longer time to move from activity to stillness.

When does the movement become an indication of a deeper problem?

Although the movement before bed is often normal, the continuation of excessive activity for a long time, with other difficulties in focusing or behavior, may indicate a disorder of hyperactivity and attention dispersion (ADHD).

In this case, it is advised to consult a specialist to assess the condition and determine whether it needs treatment intervention.

Often, the child’s movement before bed is explained as stubbornness or “riot”, while it is in fact a developmental behavior resulting from his nervous and psychological development. Understanding this phenomenon from a scientific perspective that can turn the moments of tension into opportunities for communication and sympathy, and makes sleep a good time for everyone.