If you’re like most parents, at some point or another, you’ve had a battle on your hands while trying to get a kid to settle in for the night, fall asleep, and stay asleep. If those rough nights have become routine, you might want to consider some of the following common causes of insomnia:
1. Anxiety and stress
Anxiety and stress are major contributors to sleep difficulties in children. Kids may worry about school, relationships, or life events, making it difficult to fully unwind and rest. Come up with a calm and relaxing bedtime routine that leaves little room for anxious thoughts, including story time, or a warm shower or bath. While bedtime isn’t the ideal time to discuss difficult issues, you can help your kids identify, articulate, and manage their stressors and provide them with coping mechanisms.
2. Electronic devices
The use of electronic devices, such as smartphones, tablets, and televisions, can prevent kids from falling asleep. The blue light emitted from their screens suppresses the production of melatonin, a sleep-regulating hormone. Also, the content on these devices can wind your kids up before bedtime. Try setting a screen-free time at least an hour before bedtime and encouraging other pre-bedtime relaxing activities.
3. Poor sleep environment
A poor sleep environment can also contribute to sleep difficulties in children. This includes factors such as a room that is too hot or too cold, too bright or dark, or too noisy. You can help by creating a comfortable and conducive sleep sanctuary, such as installing blackout curtains, and using a white noise machine or soothing music to block out any disruptive sounds. Soft, breathable bedding and sleepwear go a long way, too.
4. Inconsistent sleep schedule
As much of a challenge as it may be, getting your kids to go to bed at a consistent time is essential to healthy sleep. Children need regular bed-down and wake-up times to help “program” their internal body clock. Once healthy patterns are set, sleep comes more naturally. Develop a consistent bedtime routine and stick to it, even on weekends.
5. Nutrition and diet
Nutrition and diet can also play a role in sleep difficulties in children. Certain foods, such as sugary or caffeine containing foods, can affect a child’s ability to fall asleep and stay asleep. Try encouraging a healthy daily diet and limiting or avoiding high-sugar foods close to bedtime.
6. Medical conditions
Certain medical conditions, such as sleep apnea and restless leg syndrome, can also contribute to sleep difficulties in children. Consult your child’s doctor if you suspect they have a medical condition affecting their sleep.
7. Developmental and behavioural Issues
Autism, ADHD, and other developmental and behavioural issues can also cause a child to experience sleep difficulties. Kids with these conditions may have difficulty regulating their behaviour and emotions, which can affect their ability to fall and stay asleep. Consult a pediatrician or a specialist if you think your child may have a developmental or behavioural issue affecting their sleep.
