How Can I Help My Child With Sleeping Problems?

Many parents wonder how sleep problems develop and what they can do to help. Because babies go through different milestones at different ages, it's hard to say exactly when your child will begin sleeping through the night. However, there are some telltale signs that may signal an upcoming change. However, in any case, it's good for parents to take an active role in helping their children get a restful night's sleep. 

If you think your child is having sleeping problems, discuss the problem with his doctor. There are different sleep issues, and your doctor can help determine what's causing your child to have trouble getting the rest he needs.

1. Is something physically wrong?

Perhaps it's not insomnia at all that is disrupting your child's sleep; perhaps there is some medical condition behind his sleeplessness. For instance, children who have asthma often experience more nighttime symptoms than they do during the day, making them restless at night and sleepy in school. You may want to ask if there might be a physical reason for your child's poor sleep habits.

2. Does he need less sleep?

How much sleep do children need? Kids just naturally function on less sleep as they get older. On average, kids need about 10 hours of sleep a night for the first two years of their lives. By the time they are ten, that number drops to about nine hours per night. And by the time kids reach high school age, they only require about 8 hours of shut-eye each night. It's essential to make sure your child is getting enough sleep -- but it's also important not to force them to go to bed if they aren't tired just because you think they should be.

3. Does he have a sleep disorder?

There are several types of sleep disorders that affect children. If your child has insomnia, it might be due to one of these specific disorders: delayed sleep phase syndrome, night terrors, and sleepwalking. Nightmares are more common in children with ASDs than in other kids. If this is happening to your son or daughter, talk with his doctor about strategies for coping with nighttime terrors.  

Additionally, keeping track of your child's sleep patterns, including the time she falls asleep and wakes up, could help diagnose the underlying cause of her sleeping issues. Bring this information to her next doctor visit so that he can determine what might be causing her insomnia.

4. Is it due to stress, anxiety, or depression?

Stress and anxiety can encourage insomnia in children. Kids who are depressed are also more likely to have difficulties sleeping than their peers whose moods are less downcast. If you suspect your child is having trouble sleeping because he's struggling with stress, depression, or anxiety, talk with him about his feelings.  

Try making a plan to know what actions to take when he starts feeling overwhelmed and how to handle the negative emotions before they impact his sleep patterns. If you suspect your child's sleeplessness is caused by mental health issues like depression or anxiety, seek professional help from a psychiatrist who can recommend treatments to help alleviate these conditions and allow your child to get a better night's rest.

5. Could it be a learning disability?

 For example, children with dyslexia and other types of learning disabilities may experience greater difficulty sleeping. Likewise, kids who have problems with reading may be more likely to develop sleep issues as a result.

6. Does your child need a new bedtime routine?

Kids benefit from having well-established sleeping rituals, and taking the time to establish new habits can help kids get better sleep. These routines should include quiet activities like reading before bed, so they wind down before clambering into bed. If your child is stressed about homework or school in general, try easing some of that pressure by letting him complete his work early or by offering extra help after dinner rather than requiring he do it all at once just before bed.  

Consider adding an incentive to the mix if you think it might help him stay on track -- for instance, promising to play his favorite video game after he finishes his homework, so he knows the reward is waiting for him if and when he completes his work.

7. Is it a sensory issue?

Some kids with autism spectrum disorders (ASDs) have trouble sleeping because of their sensitivity to light, sound, or touch. If your child's sleep issues seem like they might be caused by sensory overload, talk with her doctor about ways you can help create a calm environment that encourages restful slumber.  

For instance, try putting blackout curtains in your child's bedroom to block out all sunlight; invest in thick mattress pads and quilted bedding to reduce noise, and make sure she has plenty of cozy pillows and stuffed animals around to cuddle during the night.  

Furthermore, there is some evidence that melatonin, a hormone that helps regulate sleep patterns, could be effective in helping children with ASDs improve their quality of sleep. Consult with your doctor about whether this treatment (prescribing melatonin supplements) might help your son or daughter get better shut-eye.

8. Is she trying to replicate an old sleep pattern?

If you have moved your child's bedtime earlier to accommodate fewer hours of shut-eye, she might be fighting the new time because it's no longer congruent with her internal clock. On the other hand, it could also be that he used to fall asleep watching TV or using his computer before you started instituting a regular pre-bed routine, and he still associates these devices with sleeping.

9. Does she need more exercise during the day?

Kids who are less active may experience restless nights. Getting kids involved in physical activities can help tire them out, leading to better sleep at night. If you notice your daughter gets sleepy earlier than usual or has trouble staying up past her bedtime, look at how much exercise she's getting during the day. Kids who are more active -- whether it's running around outside or just playing with their friends after school -- may not need as much downtime before lights out compared to those who tend to sit still for too long without taking a break.

10. Does she need a new mattress?

After sleeping on a bed for several years, its comfort level declines and makes it difficult to relax once lights are turned off -- try buying a new mattress that feels comfy without being too soft. If this doesn't help, think about how much time your child spends on her bed -- does she sit in it during the day? That might be another reason why she's not sleeping well at night.  

Speaking about new mattresses, at sites like Sleeping Park you can check out a wide range of bunk bed mattresses and the loft beds for kids, as well as the air mattress for toddlers. 

 Conclusion

In conclusion, it's crucial to have a consistent bedtime routine, so your child knows what to expect before she goes to sleep. Make sure her room is free of distractions like TVs and computers, and let her know that if anything is bothering her, she can come to talk to you about it. Once she starts getting more shut-eye, you'll see that she's much more chipper when you pick her up from school in the afternoon.