Strategies for Improving Sleep in Children

Being a parent is incredible. It's a hard thing to describe the pride of parenthood and the immense joy it can provide. However, there are some downsides and sleep is certainly one of them. For a myriad of reasons, a child's sleep may not be as easy as the storybooks make out. It is an area that can be remedied, and it's worth re-establishing some sleep boundaries if your household is lacking in this area.

Not only is it good for a parent's mental health to have their child sleep well (I mean, that night-time me-time is important!), but establishing good sleep habits early on can help prevent sleep problems and promote healthy development in our children in a range of cognitive and behavioural areas. Poor sleep will negatively impact ADHD, mood disorders, immunity and learning, so it's worth sorting out as early as you can.

Here are some effective strategies to try:

1. Create a Consistent Bedtime Routine

A regular bedtime routine helps signal to your child’s brain that it’s time to wind down. The routine can include activities such as taking a bath, reading a book, or listening to calming music. Consistency is key; try to follow the same routine every night to help your child associate these activities with sleep. Kids are monkeys - they will copy what we do. This means that the wind-down time may need to be a family thing - not a bad way to relax for adults anyway.

2. Set a Regular Sleep Schedule

Newborns don't care about sleep routines, since they're waking every few hours for milk anyway. Somewhat counter-intuitively, this can be a good time to see friends! Babies don't mind loud pubs and restaurants, so enjoy some social time if you need it - new parenthood can be isolating and this can de-stigmatise new parents and allow you transition more easily into this new part of you.

Once we've moved through those first few weeks or months though, it's true that a consistent sleep schedule is going to be of great benefit. Set a regular bedtime and wake-up time, even on weekends. This helps regulate the body’s internal clock, making it easier for your child to fall asleep and wake up at the right times. Kids will often baulk at the monotony of the routine (I don't want to shower!), but it tells their bodies to get ready for bed. This works for us grown-ups too.

3. Limit Screen Time Before Bed

Electronic devices, such as tablets, televisions, and smartphones, emit blue light, which can interfere with the production of melatonin, the sleep hormone. It’s important to limit screen time in the hour leading up to bedtime to help your child wind down and fall asleep more easily. Read here about screentime guidelines for children.

4. Ensure a Sleep-Friendly Environment

A quiet, dark, and cool room is ideal for sleep. Consider using blackout curtains to block out light and reduce noise with a white noise machine or fan if necessary. Make sure your child’s mattress and bedding are comfortable and suited to their preferences.

5. Encourage Physical Activity During the Day

Children who engage in regular physical activity tend to sleep better. Exercise helps regulate the body’s circadian rhythm and promotes deeper sleep. Encourage your child to be active during the day, but avoid vigorous exercise close to bedtime, as this can be too stimulating. Team sports offer an exercise option that is fun, and ensures movement regularly. Many states offer rebates for participating in local team sports.

6. Address Nightmares and Night Terrors

If your child experiences nightmares, provide comfort and reassurance without dwelling too much on the bad dream. For night terrors, it’s important not to wake your child, as they are usually not fully aware of the episode. Instead, gently guide them back to bed if needed, and consult a healthcare professional if these episodes are frequent or distressing.

7. Watch Diet and Hydration

Avoid giving your child caffeine-containing drinks like cola or chocolate late in the day (or at all, in the case of cola), as these can interfere with sleep. Similarly, too much sugar can cause energy spikes, making it harder for children to settle down. Make sure your child is hydrated throughout the day, but limit fluid intake right before bed to avoid middle-of-the-night bathroom trips.

8. Teach Relaxation Techniques

If anxiety or overstimulation is causing your child to struggle with sleep, teaching them relaxation techniques can help. Deep breathing exercises, guided imagery, or listening to calming music can help children feel more relaxed before bed.

When to Seek Professional Help

If your child continues to experience sleep difficulties despite implementing these strategies, it might be time to seek professional advice. Sleep disorders such as sleep apnoea or restless leg syndrome require medical attention, and persistent night waking or trouble falling asleep could be a sign of anxiety or another underlying issue.

Sleep is one of the most critical elements of a child’s growth and development. It influences their physical health, cognitive function, and emotional well-being. By fostering healthy sleep habits and addressing common sleep problems early, you can help your child get the rest they need to thrive. A consistent bedtime routine, a regular sleep schedule, and a sleep-friendly environment are simple yet powerful tools that can set the foundation for a lifetime of healthy sleep.