Difficulty falling asleep, staying asleep, waking up in the middle of the night, or feeling fearful and anxious about falling asleep independently are some of the common reasons children are referred to the Quirky Kid Clinic.

Many families feel tired, frustrated and confused when their children have trouble sleeping. Of course, while sleep can be an important issue when children are very young, many parents hope and expect that their children will develop healthy sleep patterns as they grow.

Effects of poor sleep habits on children

Poor sleep patterns can have a significant impact on children and their families. Sleep-deprived children may have difficulty participating in daytime activities and are more likely to suffer from behavioral problems and anxiety (Wells & Wan, 2012).

Quirky Kid Clinic Children with sleep problems often report that they have difficulty concentrating and learning in school, and often feel more irritable and depressed. Parents also report stress and depression at home and often alternate between sympathy and anger toward their children.

How long should your child sleep?

One of the most common questions parents ask is how much sleep their kids need. Although we know that sleep needs vary from person to person, and that many aspects of sleep are linked to our genetic makeup (such as how well we function after poor sleep), school-age children (ages 5 to 12) still need: sleep. To obtain adequate nutrition, the need for 9-11 hours of sleep increases, which decreases with age (Sleep Health Foundation).

In general, our sleep needs stabilize around age 20, which means our sleep needs can change dramatically before this age.

What are the causes of children not getting enough sleep?

While we know sleep-related problems can have a variety of causes, including underlying medical problems (such as obstructive sleep apnea and restless leg syndrome), the Australian Sleep Health Foundation notes that school-aged children face sleep-related challenges. Mental and intellectual problems. Behavioral problems.

Some psychological factors that may cause children to have difficulty falling asleep include feeling anxious or depressed, and some behavioral problems include irregular bedtimes and a sleep environment that is not conducive to falling asleep (Yang, Lin, & Cheng, 2013).

One of the most common problems in children who have difficulty sleeping is feelings of anxiety, which often worsen at bedtime. Although night terrors are normal and part of development, some children experience anxiety more frequently and more severely than others, which can disrupt sleep quality (Kushnir & Sadeh, 2012).

Children often worry that they won’t be able to sleep, creating an insomnia cycle because the body’s response to anxiety creates physiological changes that interfere with restful, focused sleep.

A recent study by Mindel, Meltzer, Carskadon, and Shervin (2009) examined the sleep habits of 10-year-old children and highlighted environmental and behavioral factors that influence various sleep-related measures such as child sleep resistance. How long it takes them to fall asleep etc, how long they sleep and their nightly sleep disturbances.

Overall, the study found that later bedtimes (after 9 p.m.) and parental presence at bedtime were associated with longer sleep duration, shorter overall sleep time, and more frequent night wakings. Television and caffeine in the bedroom can prevent children from falling asleep and cause sleep deprivation. This study highlights the importance of developing sleep habits in children so that they get quality sleep and adequate sleep.

So what can we do to improve our children’s sleep patterns?

See a doctor If your child has sleep problems, the first step is to see your local GP to make sure the sleep-related problems aren’t causing an underlying health problem.Psychiatrist Consultation A psychiatrist can often address behavioral and psychological problems related to sleep problems in children.

Psychologists can help families develop a regular nighttime routine, address any anxieties or fears that may interfere with sleep, and help families deal with the most confusing and difficult problems.

Change your family’s sleeping patterns. Good sleep habits are often referred to as good sleep hygiene.

There are important things you can do to create the best environment for your baby to enjoy a restful sleep, including:

Create a routine: A consistent bed and bedtime routine helps set your body clock and create healthy sleep patterns. Make sure your child is not overstimulated by television, music, and/or a busy room in the hour before bedtime. While waking up late can greatly affect the amount and quality of your child’s sleep, trying to get your child to bed earlier can disrupt their sleep. Listen to your baby and watch for signs that he is ready for sleep (eye rubbing, sneezing). Helping your baby wake up on time every morning will help him reset his body clock and learn to sleep better at night.

Create a regular “pre-show” schedule: Activities kids do in the afternoon can also affect their sleep. Avoid caffeine in the afternoon and evening meals (note that many soft drinks and chocolate contain caffeine) to keep your baby full and hungry. Research also shows that blue light emitted by computers, devices and mobile phones reduces melatonin levels and stimulates the sleep hormone melatonin, so it’s important to leave enough time between using your computer/device and going to bed.

Make their room comfortable: Make sure your child’s room is not too hot or too cold and the mattress, blankets and pillows are comfortable. Clear the room of distractions (such as TVs, gadgets, computers, and pets) and cover your watch so it’s not visible. Avoid using your child’s room during holidays so as not to damage his relationship with the family.

If your child can’t sleep, make an action plan: Help your child decide what to do when he can’t sleep. Children at the Quirky Kid Clinic say they find the relaxation and visualization exercises helpful, as well as being able to play in beds designed to stimulate their brains. A game uses a flashlight to search for objects in a room that begin with each letter of the alphabet. Discuss your child’s sleep habits and explain things like waking up, walking in bright lights, watching TV, eating, etc. They can use their bodies to crawl, so it’s important to make sure the bedroom is physically safe for them. Be sure to reward your child for using his action plan and help him overcome any difficulties.

Schedule an anxiety hour: If your child is anxious in bed and finds it difficult to distract themselves, it may be helpful to set aside some time in the afternoon to talk about their anxiety before bed. This ensures that your child’s voice is heard and helps children discuss their fears and problems so they don’t do it in bed. If your child begins to brood in bed, gently remind him to let his mind “float” and discuss the matter during anxiety the next day.

Assess your expectations and responses: Be realistic about your child’s sleep needs and remember that children’s sleep needs can vary widely. Remember, sleep problems are very common and treatable, and depression and anger are normal and common reactions. Build a support network of people you can talk to who can help you stay calm and communicate with your child.

Reference https://www.childpsychologist.com.au/resources/promoting-healthy-sleep-patterns-in-children

https://kidshealth.org/en/parents/sleep-hygiene.html

https://extension.okstate.edu/fact-sheets/promoting-healthy-sleeping-habits-in-children-and-adolescents.html

https://www.nationwidechildrens.org/family-resources-education/health-wellness-and-safety-resources/helping-hands/healthy-sleep-habits-for-infants-and-toddlers

Sleep Strategies for Kids

https://www.healthdirect.gov.au/sleep-tips-for-children

Promoting Healthy Sleep Habits in Children

https://www.nationwidechildrens.org/family-resources-education/health-wellness-and-safety-resources/helping-hands/healthy-sleep-habits-for-older-children-and-teens

https://raisingchildren.net.au/toddlers/sleep/better-sleep-settling/sleep-better-tips

https://myhspediatrics.com/healthy-sleep-habits-for-kids/

https://www.canr.msu.edu/news/good_night_sleep_tight

https://www.strong4life.com/en/parenting/schedules-and-routines/healthy-sleep-habits-for-kids

Promoting Healthy Sleeping Habits for Children

https://www.healthychildren.org/English/healthy-living/sleep/Pages/healthy-sleep-habits-how-many-hours-does-your-child-need.aspx

How to Encourage Healthy Sleep Habits