SLEEP PROBLEMS IN KIDS

April 30, 2022 /

Written by Liza John  

Sleep is an indispensable part of our routine, that is essential to a healthy lifestyle. Research suggests that kids who get enough sleep have heightened attention, improved behaviour, and better overall mental and physical health. On the other hand, lack of sleep has been linked to obesity, high blood pressure, depression, and many other lifestyle problems.   

Kids need at least 9 to 12 hours of sleep each night. Sleep problems may lead to poor quality and inadequate amounts of sleep. Sleep problems are a rather common occurrence in children, especially the young ones. Bedtime fears, insomnia, sleep apnoea, and sleep walking can all prevent your child from having a natural sleep pattern.  

About every 1 in 2 children experience some sort of sleep problems, early detection of these can help deal with the negative consequences better.   

Signs of Sleep Disorders in Children  

A lack of sleep causes us to have difficulties managing our moods and affects our state of mind and behaviour. The same applies for children.   

Children in general might take some time to settle into bed, but if it seems like they are finding it extremely difficult, it could be due to a sleep disorder.  

Common Scenarios That May Indicate a Sleep Problem Include: 

  • Your child may ask you for another story, lullaby, or a trip to the bathroom.  
  • Your child can’t sleep for more than 90 minutes at a stretch, even at night.  
  • Snoring.  

Occasional nights of sleeplessness may not be of concern, however if you notice these problems to persist for several nights, it may be indicative of an underlying sleep problem.  

Children Who Have Sleeping Disorders or Have Inadequate Quality Sleep May Exhibit the Following Signs: 

  •   
  • Increased moodiness and irritability  
  • Be unruly or troublesome  
  • Fail to perform well in academics, below their usual  
  • Be sleepy during the day  
  • Fall sick frequently   
  • Have depressive thoughts and negative emotions   
  • Appear to have difficulty paying attention to conversations and zone out often.  

Tips To Improve Your Child’s Sleep  

Apart from affecting your child’s health, a child who has trouble settling in at night or who keeps waking up in the middle of the night can rob you of your sleep as well. Here are some practical tips you can adapt to help your child sleep better and overcome any sleep disorders they may be facing.  

Set a Bedtime  

Choose a regular bedtime and try to stick to it at any cost. Similarly, have a wake-up time in place and do not encourage sleeping in on the weekends or holidays. The timings shouldn’t differ by more than an hour.  

Relaxing Bedtime Routine  

A bedtime routine usually comprises two or more activities that get your kid in the frame of mind to go to bed. This could be having a glass of milk, putting on pyjamas, a relaxing shower and a lullaby or reading a story book. What’s important is that these activities are done in the same order every day. The goal is to get your child to slow down into mellow vibes and comfortable to go to bed.  

Temperature and Lighting  

Make sure the temperature in the bedroom is comfortable, not too cold, or hot. Dim the lighting, ideally your child should sleep in a dark room, however if they are scared to sleep in the dark, you can maybe leave a dim light on.   

Meals and Beverages  

Large meals close to bedtime should be avoided. A heavy meal close to bedtime, might signal wakefulness to the brain and additionally, leads to the release of insulin, which might shift the circadian rhythm. A general rule of thumb would be to give at least three hours’ time between a meal and bedtime. Do not give your child any food or beverage that contains caffeine close to bedtime.  

Cut Out Blue Light  

Stop the television, computer, mobiles, or any other electronic screens at least an hour before bedtime. While using such gadgets close to bedtime, turn on a blue light filter. Studies suggest that the blue light emitted from these screens can delay the onset of sleep.   

Bottom Line  

It is common for children to have bedtime terrors, or wet their beds, most usually outgrow these disorders. However, if you feel that your child is really struggling with such sleep disorders do consult a medical practitioner.