Following two rounds of tears, you and your child have finally settled down for the night close to midnight. Your expectations for the morning are high – a fresh morning meal, some exercise, and possibly arriving at work early.

Just as you start dreaming about this bright morning, your little one appears next to your bed, chatting away while it’s still dark outside. It may seem like your early morning aspirations will remain just that – a dream. But what if there was a way to make them a reality?

Our team of sleep experts has responded to the most common questions that parents have about everything from nighttime routines to nightmares. Keep reading to discover how your entire family can achieve and maintain quality sleep to enjoy all the wonderful benefits it brings.

Consistency Is Crucial

Establishing a Regular Routine

The key to success lies in consistency. Children should stick to a set bedtime, wake-up time, and nap schedule every day, even on weekends and holidays.

Having a routine signals to children when it’s time to wind down. By following a consistent routine, children are less likely to struggle with falling asleep and have a higher chance of getting sleepy at the right time.

Creating a Safe Sleep Environment

Keeping babies close in a safe sleeping arrangement allows parents to monitor them easily. The American Academy of Pediatrics suggests that, during the first year, parents should share a room with their baby (but not the same bed), with the baby sleeping on a separate surface in the parents’ room.

Ensuring a safe sleep setting involves placing babies on their backs on a firm surface, such as a bassinet or crib with only a tight-fitting sheet, in a sleep area free of loose bedding, pillows, blankets, toys, bumpers, or stuffed animals, and wearing appropriate sleep attire. Cultivating this safe sleep environment is crucial, as it can reduce the risk of sudden infant death syndrome significantly.

Practicing Good Sleep Hygiene

Sleep hygiene encompasses habits that support healthy sleep. Fundamental elements include creating a cool, quiet, dark sleep environment, maintaining a consistent bedtime, avoiding caffeine at least eight hours before bed, and refraining from using electronic devices at least an hour before bedtime.

Implementing good sleep hygiene is essential in helping children fall asleep, and by establishing these habits early on, your children can get the quality sleep they need.

Helpful Tips for Managing Night Terrors

1. Create a calm and soothing bedtime routine to help reduce the likelihood of night terrors occurring. Avoid stimulating activities close to bedtime.

2. Ensure that your child is getting enough quality sleep each night, as sleep deprivation can trigger night terrors.

3. If your child experiences night terrors frequently, consider keeping a sleep diary to track patterns and identify potential triggers.

4. Talk to your child’s pediatrician if night terrors persist or significantly disrupt your child’s sleep, as they may recommend further evaluation or treatment options.

By implementing these strategies and seeking support as needed, you can help your child manage and overcome night terrors effectively. Remember that patience and consistency are key in addressing sleep challenges like night terrors.

Helping Your Child Adjust

Making New Sleep Environments Comfortable

• Difficulty waking up in the morning
• Irritability and moodiness
• Trouble concentrating and focusing
• Hyperactivity and impulsivity
• Decreased immune function and frequent illnesses
• Poor memory and cognitive function
• Increased appetite and weight gain
• Delayed growth and development
• Difficulty with social interactions and relationships

It is important for parents to establish a consistent bedtime routine for their children and ensure they are getting the recommended amount of sleep for their age group. If sleep deprivation continues to be a concern, it is recommended to consult with a pediatrician or sleep specialist for further evaluation and guidance.

Insomnia in children

Insomnia among children may stem from daytime routines, such as lack of physical activity or excessive screen time, which can interfere with their sleep patterns. Additionally, side effects of medications or underlying medical conditions can also contribute to sleep problems in children.

Causes of insomnia in kids

It is essential to identify the root cause of insomnia in children to address the issue effectively. Factors such as stress, anxiety, poor sleep hygiene, or irregular bedtime routines can all play a role in disrupting a child’s sleep. By addressing these issues and implementing healthy sleep habits, parents can help improve their child’s sleep quality.

Insomnia and “too much time in bed”

Oversleeping or spending too much time in bed can also contribute to insomnia in children. It is important to establish a consistent bedtime routine and ensure that children are getting an adequate amount of sleep for their age. Creating a soothing bedtime environment and avoiding stimulating activities before bed can help children fall asleep more easily and stay asleep throughout the night.

Consult with a Certified Therapist

If your child continues to experience insomnia despite making adjustments to their bedtime routine and sleep environment, consider consulting with a certified therapist or healthcare provider. They can provide guidance and support to help address any underlying issues contributing to your child’s sleep difficulties.

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Coping with insomnia in children

Establishing healthy habits is crucial for a restful night’s sleep, particularly for older children and teenagers.

Restrict bed usage to sleeping only. Encourage bedtime rituals and avoid using the bed for activities like homework or time-outs.

Create a cozy bedroom atmosphere. Maintain a cool room temperature, use white noise to mask external sounds, and ensure a comfortable mattress without excessive toys.

Maintain consistent sleep routines. Stick to regular sleep times even during weekends to regulate sleep patterns.

Avoid extreme hunger or fullness. Offer a light bedtime snack and avoid heavy meals close to bedtime.

Promote physical activity. Encourage daily exercise, but steer clear of vigorous activities close to bedtime.

Get exposed to natural light in the morning. Open blinds to aid waking up and signal the start of the day.

Monitor nap times. Ensure ample time between sleep intervals and avoid extended naps near bedtime.

Limit electronic device use. Turn off screens at least one hour before bedtime and keep them out of the bedroom during sleep.

Spend quality time together. Engage in activities and show interest in the child’s pursuits to reduce bedtime attention-seeking behaviors.

Coping with other childhood sleep problems

Besides routines and patterns, children may encounter various obstacles to sleep, such as fears, nightmares, night terrors, sleepwalking, and bed-wetting.

Tackling these issues can contribute to better sleep for both the child and yourself.

Bedtime fears and sleep anxiety

Children often experience fear of the dark, especially in early childhood. Acknowledging and addressing these fears while encouraging feelings of safety and comfort is essential.

Understanding your child’s fears and utilizing night-lights or comfort objects can help alleviate bedtime anxieties.

Nightmares

Young children in preschool are prone to nightmares due to emotional challenges they may be facing. Addressing their fears and staying connected to their daily experiences is vital in managing nighttime disruptions.

Provide reassurance after a nightmare and focus on preparing them for sleep again to ease their anxieties.

Night terrors

Despite being alarming, night terrors are typically harmless and linked to stress or changes. Comforting your child during episodes and taking preventive measures for safety are crucial.

Symptoms of night terrors

• Thrashing around and kicking covers off
• Screaming in distress
• Breathing heavily and sweating
• Sitting upright in bed
• Roaming around the house

Dealing with night terrors

Manage night terrors by gently guiding your child back to bed. Secure the surroundings and work on stress reduction techniques to prevent future occurrences.

Sleepwalking

Sleepwalking involves more than just getting out of bed and can be influenced by various factors like lack of sleep or stress. Maintaining a regular sleep schedule and creating a calming bedtime routine can help deal with sleepwalking.

Causes of sleepwalking

Identifying potential triggers for sleepwalking and focusing on enhancing sleep habits and stress levels can reduce incidents.

Guide a sleepwalking child back to bed quietly without waking them and ensure a safe sleeping environment.

Sleepwalking and safety

Address sleepwalking episodes by gently guiding your child back to bed. Implement safety measures to prevent accidents and secure their surroundings.

While sleepwalking often resolves as children grow, taking precautions to ensure their safety is important.

Bed-wetting

While young children may struggle with nocturnal bladder control, bed-wetting is common among 2-4-year-olds and can persist into school age. Possible causes include an immature bladder, stress, deep sleep, constipation, or excessive nighttime urination.

Helping your child cope

Bed-wetting can lead to shame and self-blame in children. Offer reassurance and establish a ‘no-teasing’ rule at home. Consider using a plastic mattress cover, involve the child in changing sheets, implement a reward system for dry nights, minimize fluids before bed, and utilize a bed-wetting alarm for deep sleepers. Seek medical help if bed-wetting resumes after six months of dryness, particularly if accompanied by painful urination, blood in urine, daytime accidents, swelling, or bed-wetting at age seven or older, as it could indicate sexual abuse.