Why Sleep Matters: A Foundational Step in Supporting Your Child’s Mental Health

If you’ve ever felt frustrated watching your child struggle with big emotions, focus issues, or constant restlessness, you’re not alone. As parents, we often look for solutions — therapy, medications, or new routines — but one of the most powerful (and often overlooked) tools we have is sleep.

The hidden power of sleep

At Richmond Resilient Roots, Carter Hunter emphasizes that before we jump to medication or other intensive interventions, we take a careful look at sleep. Why? Because improving sleep can not only reduce mental health symptoms on its own but also make therapy and medication (when needed) work more effectively.

Practical sleep strategies Carter recommends

Carter shares these gentle, practical tips for helping children (and teens!) build better sleep habits:

✅ Epsom salt baths before bed — Helps relax the body and prepare the mind for sleep.

✅ Be mindful of light exposure — Avoid bright lights and screens close to bedtime. Morning sunlight can also help reset natural rhythms.

✅ Keep the room cool (below 70 degrees) — A cooler environment can promote deeper, more restful sleep.

✅ Light, breathable clothing — Avoid heavy pajamas or fleece to prevent overheating.

✅ Create calming nighttime rituals — Parents can be part of a relaxing bedtime routine, like gentle reading, soft music, or quiet talking.

✅ Use white noise or a fan — This can help block out disruptive noises and create a soothing environment.

✅ Consider supportive supplements — While Carter doesn’t love melatonin for kids, she strongly supports magnesium glycinate and other gentle, evidence-informed options to help promote relaxation and sleep readiness.

Medication as part of a bigger picture

Medication can be an important and sometimes necessary part of a child’s mental health treatment. But it’s not the first or only step. By focusing on foundational pieces like sleep, we often see improvements in overall emotional regulation — and if medication is needed, it may work more effectively and at lower doses.

At Richmond Resilient Roots, we take a slow, thoughtful approach to medication, always considering each child’s unique story and environment. Our goal is to support your child’s growth and well-being in the most balanced, individualized way possible.

If you’re curious about how sleep and other holistic strategies can support your child, we’re here to help you navigate this journey — one gentle step at a time.