Silent Signs of Poor Sleep in Children (and How to Fix Them)

Bedtime can be a tricky time for parents, as children often become anxious about being left alone or staying awake in bed. Poor quality sleep will negatively impact their day, leaving them struggling to focus in school and feeling moody throughout the day.

If you’re concerned that your children aren’t consistently getting a good night’s sleep, check out our article on the symptoms of poor-quality sleep and how to address them.

 

Frequent Night Wakings

You may find that your child is waking up multiple times a night and struggling to go back to sleep, disrupting everyone’s sleep as they call out for you. To help them stay asleep, establish a consistent bedtime routine that includes calming activities.

The routine should include stopping all screen activity an hour before bed. Blue light from tablets and TV screens can disrupt melatonin production, the hormone that regulates sleepiness. During the hour before they go to bed, give them a range of relaxing activities to look forward to, like reading a book with you after brushing their teeth.

Daytime Irritability or Hyperactivity

Children who are cranky, tearful, or hyperactive during the day may not be getting enough sleep. A lack of sleep can impair their attention spans, leading to difficulty concentrating on school or homework.

Your children may not be getting enough sleep for their age. Toddlers should sleep for 11-14 hours a day, including naps. Once they’re three to five years old, they need 10-13. From six to 12, they need nine to 12, and after that, they should get at least eight hours.

Resistance to Bedtime

Bedtime leads to children becoming anxious, stalling, and arguing. They may try to leave the bedroom after you’ve turned off the lights or complain that it’s not fair that you get to go to bed later than they do.

To avoid bedtime struggles, keep their routine predictable and ensure their room is a restful place without screens or excessive amounts of toys and games. If their room has walls in bold colours, paint them a soft blue, green, or white to promote restfulness. Let them choose their pyjamas or the bedtime story you read them to give them a sense of control over going to bed.

Complaints of Nightmares or Fears

Children who often suffer from nightmares may avoid sleeping alone or having the lights turned off in their bedroom. Encourage them to discuss what they’re worried about or afraid of during the day to help reduce their nighttime anxiety.

Don’t give them sugary snacks or heavy meals before they go to bed, as these can lead to poor-quality, restless sleep. They should also avoid any frightening content before bed, whether through games or TV. Reading them a relaxing bedtime story can help calm them down and make them feel safe.

Difficulty Waking Up or Getting Out of Bed in the Morning

The sleep environment may make a significant difference in how your children feel after waking up in the morning, even if they have been asleep for a long time. Early sunrises during the summer months can disrupt sleep in the morning, so blackout blinds can help prevent early waking.

The beds your children sleep on play a big role in their sleep. With comfortable kids’ beds, they’ll be able to fall and stay asleep quickly for consistent restful nights. The right firmness of the mattress and pillows will depend on your children’s preferences, so ask them what they find most comfortable.

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