Tackling sleep issues in children
Sleep is an essential building block of your child’s mental and physical health. Research suggests that children aged 3 to 5 years require 10-13 hours of sleep every day for their optimal wellbeing, those aged 9 to 11 years require 10-13 hours, and children aged 14 to 17 years require 8-10 hours (Sleep Foundation, 2022).
Sleep difficulties in children can lead to issues with memory and concentration, anxiety, and behavioural difficulties, among other mental and physical health problems. Not to mention, difficulty with children falling or staying asleep can cause extreme frustration and exhaustion as a parent!
How can I help my child sleep better?
Here are some of our top tips on how to help your child fall asleep quicker and stay asleep:
- Establish a consistent bedtime and wake time. A consistent sleep schedule helps your child’s body maintain its internal clock (“circadian rhythm”). As such, they will be able to fall asleep and wake up more easily.
- Keep daytime naps short and no later than early afternoon. Long naps and naps late in the afternoon or evening can make it harder for children to fall asleep at night.
- Establish a before bed “wind down” routine. Relaxing before bed can help children fall asleep easier. Some suggested activities for wind down time include having a bath, listening to gentle music, or reading a story.
- Avoid stimulants in the afternoon. Examples of stimulants include tea, coffee, chocolate, and sugary drinks. Consumption of stimulants can make it harder for your child to fall asleep.
- Avoid technology for at least 1 hour before bedtime. Research suggests that exposure to blue light from screens can impact the brain’s production of melatonin, which helps your child to feel sleepy at night.
- Create a comfortable sleeping environment. For example, make sure the room is dark and at a comfortable temperature and that your child is sleeping on a comfortable mattress and pillow.
- Consider removing distractions from your child’s bedroom. This may include phones, laptops, or anything else your child may be tempted to play with at night. Removing or covering clocks may also be helpful if your child “clock watches” when they are struggling to fall asleep.
- Consider setting up a “worry time”. If worries keep your child up at night, consider introducing a time each day where you and your child can discuss their worries. This allows your child to express their worries and problem-solve at a better time. When your child feels worried at night, you can encourage them to set aside their worries for now as they can be discussed during worry time tomorrow.
- Educate your child on what they can do when they are struggling to fall asleep. Some examples include refocusing their attention, such as on their breath or imagining a place where they feel calm, or repeating a phrase that helps them to relax, for example, repeating “I am brave” if they feel scared.
If your child is experiencing sleep challenges, or you would like to learn more about supporting your child to sleep better, please contact the friendly team at Progressive Psychology on 0477 798 932 to make an appointment with one of our highly skilled psychologists today.
Chelsie Priestley is a Provisional Psychologist at Progressive Psychology