It is the time of the year when kids don their best spooky apparel and go out for some mischief and sweets.

With all this excitement, it could be hard for your kids to keep their sleep.

We have previously posted on two sleeping problems that can be prevented with the right approach:

NIGHTMARES, which can be caused by something as minor as a stimulating bedtime snack to the more serious sleep disorders, such as restless leg syndrome and sleep apnea. Read the article to find out more about the causes and ways of addressing nightmares.

SLEEP PARALYSIS - a condition in which a person is mentally conscious but physically unable to move. This can be accompanied by the spooky feeling that there is someone else in the room - sure to raise some hairs on your little one! Read on to find out ways to help prevent sleep paralysis.

So how do you keep your kids from having sleep problems around Halloween? Here are some important tips.

Cut the candy

Sugary sweets, especially those containing chocolate, are known to keep kids hyperactive past their bedtime. Chocolate contains caffeine and theobromine, two alkaloids that make it harder to fall asleep and make sleep more restless.

Kathleen Zelman of WebMD, MPH and registered dietitian, advises on some healthier alternatives to Halloween candy: mini water bottles, raisins, plain cookies (such as graham crackers) and granola or cereal bars. 

However, Zelman says, if your kids must have candy, opt for the kind that doesn't contain chocolate; she recommends hard candy, jelly types, and licorice.

Avoid scary flicks

Halloween may seem like the perfect time to catch up on the horror classics, but you may want to reconsider.

First of all, watching TV close to bedtime causes poor sleep on its own. 

Add to that the scary factor - and the negative effect on sleep may last into adulthood(!), according to Bernie DeGroat of University of Michigan.

DeGroat references a study on the effects of scary movies on 150 participating college students. 1/4 of the student reported experiencing "residual anxiety" over films seen years ago, showing in symptoms such as inability to sleep and avoidance of situations portrayed in the film.

As a healthier alternative to Halloween entertainment, invite your children's friends over for board games, a mini-haunted house or a self-directed play! Let the kids use their imagination and come up with a story based on their characters.

Walk the extra mile

According to the National Institute of Health, at least one hour of physical activity a day helps kids sleep better at night.  

Kids tend to have lots of energy, especially during exciting times like this. Some mild activity combined with fresh air will help them wind down for the night sooner and sleep more soundly.

Take your trick-or-treaters up an extra hill or an extra block, where you normally wouldn't go.

If you have a pet - dress her up as well and take her for an extra walk with your child.

Of course, regularity is key, so encourage your kids to actively participate in Physical Education class, extracurricular sports and active games with their friends daily. Anything to release that energy in a healthy way!

We hope these tips will help your little ones to get some good zzz's around Halloween season!

However, if your child has more serious sleep issues, such as interrupted breathing at night, this could be a symptom of sleep apnea. 

We are here to help! Request a sleep study for your child at your earliest convenience.

Sleep well and be safe! 

Resources:

Trick Kids into Healthy Treats for Halloween. Kathleen M. Zelman, MLH, RD, LD. http://www.webmd.com/diet/trick-kids-into-healthy-treats-for-halloween 

Scary movies can have lasting effects on children and teens, study says. Bernie DeGroat. http://ur.umich.edu/9899/Mar29_99/9.htm 

Exercise & Sleep. NIH Medline Plus. https://www.nlm.nih.gov/medlineplus/magazine/issues/fall12/articles/fall12pg22.html