Common Reasons For Children Struggling to Sleep
Children can struggle to sleep for various reasons, from sneaking sweets close to bedtime to being overstimulated due to TV shows. The good news is most of the reasons behind poor sleep in children have easy fixes. In this article, we explore those reasons with expert tips.
Let's jump in!
Uncomfortable mattress
A lumpy old mattress or even a new mattress that doesn't suit your child's sleep can make it hard for them to fall asleep.
Tossing and turning is the most common symptom of a mattress that is no good, and some old mattresses have burst springs you can feel.
Check out our range of children's mattresses for perfect ideas, or if you have older children, you can buy them a regular single mattress.
Sugar too close to bedtime
Sugar metabolism peaks after around forty minutes, giving children a sugar spike that empowers them with energy. It is best to eliminate food and drinks high in sugar two hours before bedtime to help your children sleep.
This means no sweets, sugary drinks, or fruit at least two hours before bedtime, and some children do best with a three-hour hiatus.
Caffeine too close to bedtime
Chocolate, chocolate desserts, and chocolate cereals all contain caffeine. Coco Pops have 5mg per 100g, and dark chocolate has 80mg per 100g.
Studies show caffeine impacts sleep quality and duration when consumed up to six hours before bedtime. This means you shouldn't give your child chocolate after 3 pm if they go to bed at 9 pm to ensure no adverse effects.
Empty stomach
Children might not eat all their dinner for various reasons, from not being hungry to feeling a bit sick. However, an empty stomach can keep children awake by making them feel empty and uncomfortable.
If your child is hungry before bedtime, the best snack is anything light – cream crackers and low-fat soft cheese spread are good options.
Feeling poorly
Sometimes, your child won't sleep because they feel poorly, usually from a stomach upset or the common cold. You should monitor your child for temperature and see if they have any diarrhoea to assess whether they need time at home.
Note that if you ask your child if they feel poorly, they will probably cry wolf – it's best to make a judgment on your instincts.
External noises
Traffic, shouting, fireworks, and barking dogs can keep children awake. While there is usually nothing you can do about the source of noises, you can do a few things to make them bearable:
- Seal up gaps in windows
- Install edge-to-edge window blinds
- Install thick curtains
- Consider new windows if they are over twenty years old.
Do not give young children earplugs – these are a choking hazard.
Internal noises
Thin walls, creaky floorboards, slamming doors, noisy bathroom fans, crying babies, and snoring can all keep your children awake. Most problems have a simple solution, but snoring and crying babies are something children must live with.
We recommend sealing your child's bedroom door to eliminate most internal noises. You can also install foam soundproofing on adjoining walls.
Overexcitement
When we get overexcited, our bodies release adrenaline, which raises our core body temperature and increases our heart rate. This keeps children awake via stimulation; the only way to beat it is to calm your child down.
Distraction has the best results for us – read a book before bedtime to take your child's mind off whatever is exciting them.
Playing before bedtime
Like overexcitement, goofing around before bedtime can trigger a surge in adrenaline, making your child wired.
Bedtime is meant to be quiet time, so it's best to tone everything down an hour before bedtime. Reading a book, telling stories, and toning noise are good ways to get everyone ready for bed without hysterics.
Remember that everything is trial and error; some children sleep better than others. Good luck getting your children to sleep!