the Sleep Digest: How to Get a Good Night's Sleep For You and Your Child: Fall Asleep Faster, Beat Insomnia, Improve Mental Health, Child Sleep, & Optimize Sleep for Peak Health & Performance

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the Sleep Digest: How to Get a Good Night’s Sleep

For You and Your Child (Condensed Version with kid/youth friendly tips)

Includes:

1. How to Fall Asleep Faster

2. Overcoming Insomnia (Chronic or Situational)

3. Sleep for Children, Children with Disabilities, and Parents

4. Sleep and Mental Health

5. Sleep Optimization for Performance

6. Sleep and Aging

7. Sleep and Weight Loss

CR Petersen, M.Ed.

Table of Contents

Core Sleep Foundations

Chapter 1: Sleep Hygiene – p. 10
Kid Tip: Make a game of “clean up before bed” so children link bedtime with a fresh start. 90-60 minutes before bed
Chapter 2: Avoid Sleeping Too Much or Too Little – p. 14
Parent Tip: Children learn balance by watching you — model regular sleep times.
Chapter 3: Warm Baths or Showers 🛁 – p. 17
Kid Tip: Make bath time playful with toys, then switch to calm storytelling right after to ease the transition into sleep.
Chapter 4: Bed Is for Sleeping (and for Adults, Intimacy) – p. 19
Kid Tip: Remind children that beds are for sleeping, not for play sessions.
Chapter 5: Avoid Stimulants Such as Caffeine and Nicotine – p. 23
Parent Tip: Watch for hidden caffeine in sodas and chocolate — especially for kids in the evening.
Chapter 6: Refined Sugar and High-Fructose Corn Syrup – p. 26
Kid Tip: Offer fruit as an evening treat instead of sugary snacks that keep kids buzzing at bedtime. 90-30 minutes before bed

Substances & Environment

Chapter 7: Alcohol and Sleep — Why It’s Not Worth the Trade-Off – p. 29
Parent Tip: Children notice your habits — modeling alcohol-free evenings promotes healthier sleep routines.
Chapter 8: Marijuana & Sleep – p. 32
Chapter 9: Cool Room, Cozy Bed – p. 35
Kid Tip: Let children help choose their blanket or stuffed animal to make their bed a cozy sleep place.
Chapter 10: Move More, Sleep Better – p. 38
Kid Tip: Encourage active play in the morning and afternoon — it helps release energy and prepare for bedtime.
Chapter 11: The Power of a Calming Bedtime Routine – p. 42
Kid Tip: End the day with the same song, prayer, or story so children know bedtime has arrived.
Chapter 12: Eat Light at Night – p. 46
Parent Tip: If children are hungry, offer a small banana or warm milk — not a heavy meal. 30 minutes before bed
Chapter 13: Light Your Way to Better Sleep – p. 51
Kid Tip: Use soft lamps or nightlights with warm colors to help children wind down.
Chapter 14: Sleep in Darkness, Rest Peacefully – p. 55
Kid Tip: A nightlight can reassure young children but keep it dim and warm-toned if essential.

Mindset & Habits

Chapter 15: Do Not Ruminate Over Issues That Cause You Stress – p. 58
Parent Tip: Children absorb stress — practice calming rituals together before bed.
Chapter 16: What to Do If You Don’t Fall Asleep or Can’t Get Back to Sleep – p. 60
Kid Tip: Teach older children to quietly read or draw instead of tossing and turning or turning on electronics
Chapter 17: How to Fall Asleep Faster – p. 62
Kid Tip: Try a simple breathing game — “smell the flower, blow out the candle.” Big bubble blowing.
Chapter 18: Overcoming Insomnia (Chronic or Situational) – p. 63
Parent Tip: Keep routines predictable — consistency reduces bedtime struggles for kids.

Sleep Across the Lifespan

Chapter 19: Sleep Foundations for Children & Parents of Babies – p. 64
Parent Tip: Babies and toddlers thrive on consistent cues — bath, song, bed.
Chapter 20: Sleep and Children with ASD, Other Disabilities, and Mental Health Challenges – p. 68
Kid Tip: Use visual schedules or pictures to help children with autism know when sleep is coming.
Chapter 21: Sleep and Mental Health — The Critical Connection – p. 73
Parent Tip: Share calming evening practices as a family — it supports everyone’s mood and rest.
Chapter 22: Sleep Optimization for Performance — How to Unlock Peak Energy, Focus, and Health – p. 77
Kid Tip: For students, good sleep is a “secret weapon” for sharper memory, school success, and greater athletic prowess.
Chapter 23: Sleep and Aging — How Seniors Can Protect Their Brain and Body with Rest – p. 82
Chapter 24: Sleep and Weight Loss – p. 82
Parent Tip: Teach children that sleep, like food, is part of staying strong and healthy.

Medical & Lifestyle Strategies

Chapter 25: Consulting with a Physician & Sleep Apnea — Recognizing and Treating Sleep Disorders – p. 92
Parent Tip: Loud snoring or restless nights in children may signal a need for medical evaluation.
Chapter 26: Music, Relaxation, and Sleep — Turning Sound into a Sleep Ally – p. 99
Kid Tip: Use a favorite lullaby or soft traditional music as part of the evening routine.
Chapter 27: Scents and Essential Oils for Sleep — Nature’s Aromatic Sleep Aids – p. 103
Parent Tip: A drop of lavender on a pillow or cloth can help children relax.
Chapter 28: Light Foods and Herbal Teas — Gentle Nighttime Helpers for Better Sleep – p. 107
Parent Tip: For older children or teens, offer a light evening snack or herbal tea.
Chapter 29: Napping and Habits That Can Ruin Your Sleep — What Science Really Says – p. 113
Kid Tip: Keep naps short and earlier in the day, or eliminate, so bedtime still comes smoothly.
Chapter 30: Special Relaxation Techniques — Advanced Methods for Deeper Rest – p. 118
Kid Tip: Try guided imagery — ask children to imagine floating on a cloud as they fall asleep.