Got yourself a reluctant sleeper?
Here's how to help growing children get good nights’ shut-eye.
Proper sleep is an important part of our growth and development – be it for toddlers, school aged children or even adults.
Growing brains requires sleep to make strong nerve cell connections, and tissue growth and repair also occurs during restorative sleep.
Poor sleep can affect weight (the hormones that regulate hunger are stimulated when a person becomes sleep deprived) and last but not least, sleep deprivation raises cortisol levels, which suppresses the immune system, increasing vulnerability to infection such as colds, viruses and bacterial infection.
What interferes with sleep?
There’s no shortage of reasons children may have trouble with their sleep.
Deb Herdman, former neonatal nurse from Nigh Nigh Sleepy Head says young babies can have their sleep disrupted by everything from developmental milestones such as teething or growth spurts; to illness or even changes in food intake which may disagree with their gut.
Hyperactivity is another reason children may struggle to sleep. Herdman says this behaviour can arise if parents miss sleep cues. “Parents may mistakenly assume their kids need more time to wind down,
which can add to the sleep deprivation cycle. Adrenaline will be released, triggering the fight or flight response, which makes children more alert and harder to settle.”
Children’s sleep is also vulnerable to change – a new class, an argument with a friend, unrest in the family…the list is endless! Children may also become fearful of being alone or in the dark when their imagination starts to kick in.
So how do you help them sleep?
Routine and consistency is key.
Herdman says a regular bedtime is fundamental as it makes them feel secure. “A calming routine before bed is ideal – after dinner, a bath may help their bodies unwind, reading a book will help them slow down without stimulating them the way computer games and TV do.” If you have a chatty child, a set amount of time spent chatting quietly about their day can help them feel connected to you and relaxed.
The ambiance of their room can also make a big difference – a messy, cluttered room is distracting, while a quiet, clean room with low lighting is relaxing. “Watch for things like room temperature and blankets or pyjamas that are overly warm as these can disrupt sleep as well.”
I tried the basics, now what?
If you have a little person that struggles to relax, teaching them to meditate, or using a night time guided meditation suitable for children can be beneficial. Herdman recommends lullabies for younger children, so a music player could be a handy addition to their bedroom.
Also make sure you are catching their sleep cues. Deb says missing them can lead to children forming patterns and habits that can be difficult to break. “In young babies, look for jerky movements, babies that are becoming irritable or yawning.”
Older babies, toddlers and children will show they are tired by yawning, showing a lack of concentration, irritability, rubbing their eyes or they may descend into tantrums and disagreeable behaviour.
Halting the weary traveller
The most common bedtime bug bear for parents is the child that refuses to settle in their own room. The one that needs a glass of water, then to go to the toilet, then they are hungry…the list goes on.
“Try to be one step ahead of all the reasons they may get out of bed – make sure they’ve had a drink and been to the toilet and that they have the books and toys they like to have at bedtime. And if they are generally good sleepers that have everything they need and are still asking for you, it may just be they are unsettled and need a little extra reconnection. Make sure they are ok, and set a time to chat if it is getting late. Sometimes knowing they will be heard and when is enough to reassure them – provided you follow through!”
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