Childhood insomnia – did you know that it’s a common thing for kids to experience?
As little ones struggle to find rest, it’s not only their nights that suffer, but also their days, which become filled with fatigue and irritability. Children dealing with sleep issues can struggle with behavior, moods, eating, schoolwork, and so much more. It might seem like a simple thing, but good sleep really is that important!
Anxiety and health issues are common culprits behind childhood insomnia, so seeking professional help from a doctor should always be the first step. A medical professional can help you identify and address other help issues, offer personalized suggestions, and make referral to specialists. Therapy or medication may be needed for your little one to get the rest he or she so desperately needs (and, let’s be honest – you need it, too).
If you’re looking for some additional tricks to try at home to help your child catch those elusive Zzz’s, keep reading. These tips are practical and realistic tactics that thousands of parents have used to help their little ones dealing with childhood insomnia.
What is Childhood Insomnia and Sleep Hygiene?
Insomnia is a sleep disorder that occurs when a person regularly has “trouble falling asleep, staying asleep, or getting good quality sleep,” according to the National Heart, Lung, and Blood Institute. The Peyton Manning Children’s Hospital notes that “not getting enough sleep, especially for a child, can lead to physical and emotional health concerns.” Needless to say, good sleep is imperative for children (and adults) to live healthy lives.
If your kiddo is experiencing severe childhood insomnia, you need to contact a medical professional. They can help address underlying issues. But, you should also learn about proper sleep hygiene to make your home environment conducive to sleep.
What is sleep hygiene, you ask? According to the Younique Foundation, “sleep hygiene simply refers to the consistent practices you go through to maintain your sleep schedule.” For example, many people would say that teaching babies to sleep in their own beds by themselves is a positive sleep hygiene tactic.
This article will go over several items that can help improve your children’s sleep hygiene so that you can all get more rest at home.
READ MORE: 15 Bedding Essentials for Better Sleep To Beat Insomnia
11 Tips For Working Through Childhood Insomnia
If you regularly stay awake at night calming your tired kids who just can’t seem to settle down, this list is for you. These tips will help children calm their minds and bodies and trigger sleep responses.
- Routines: Getting into a regular routine with your child is imperative if you want to beat childhood insomnia. If you are not typically a routine person, this is the time to learn. Consider having your child clean up toys, take a bath, have a snack, read a book, and brush teeth. Maybe end the night with a prayer or a song. The routine itself doesn’t matter, as long as it’s calming and peaceful. It’s more about setting up a schedule that your child can identify. This will help their brains understand and expect bedtime.
- Warm shower or bath: Do you find showers or baths calming after a long, busy day? Kids feel the same way, even if they can’t communicate that. Try incorporating a relaxing shower or bath into your bedtime routine. You don’t even have to do a full scrub down and hair wash every time! Even a few minutes in the calming water can make a little one feel refreshed and ready for bed.
- Get rid of clocks: If your kiddo is old enough to tell time, he or she may find clocks incredibly triggering. Have you ever had a night counting down the hours until you had to wake up again? It’s a dreadful feeling, and kids with childhood insomnia often experience those feelings every night. Try taking clocks out of the room. If your child needs an alarm to wake up, make sure it has a screen that doesn’t glow, so that he or she can avoid the stress of counting down the hours of the night.
- White noise: Parents have come to love white noise machines in the past few years! White noise is great because it blocks out some of the random noises of the night (creaking house, ticking clocks, beeping appliances, etc.) while also being quiet enough to enhance sleep. White noise is better than music, as it doesn’t give the mind anything to fixate on, like lyrics, rhythms, and melodies. Lately, other types of noises have become popular, like brown and pink! All of these are great options for reducing cases of childhood insomnia.
- Dark, cool room: Sleep specialists typically agree that the best sleep happens in dark spaces and in cooler temperatures. Don’t take this to mean that your child can’t have a night light, of course! And don’t feel like you have to make your home feel like an igloo! Simply eliminate extraneous lights, and keep the temperature at a comfortable level. Remember, most of us like cuddling up in blankets to sleep. To do that comfortably, it may be helpful to set the thermostat just a degree or two lower.
- Reduce screens: The blue light from screens has been known to stimulate the brain. Doctors are recommending that everyone, regardless of age, reduce the amount of blue light they take in from phones, tablets, and computers. This is especially good advice if your kid suffers from childhood insomnia. Instead of putting on a show to help your child calm down and prepare for bed, try reading a book, listening to an audiobook, or coloring.
- Reduce stimulating stories: We just recommended books as alternatives to screens, but keep in mind that the type and quality of the story matter when it’s bedtime. Your child may love fantasy stories or books about ghosts and monsters, but these are not conducive to good sleep. Books with scary characters can lead to nightmares, and even stories with incredibly compelling and stimulating plotlines can prevent the brain from shutting down for the night. Pick calming stories instead.
- Lavender scents: If you are a big user of essential oils, make sure you have lavender scents on hand. Lavender is commonly used for its calming benefits. Try lavender pillow sprays or wall plug-ins. Try lavender bubble bath. It can’t hurt!
- Notepads: If your kiddo worries a lot, it’s no surprise he or she experiences childhood insomnia! Worries and anxieties can keep anyone up at night, but especially kids who haven’t had the chance to develop coping techniques. Now is your time to teach them. Keep a notepad by your child’s bed and encourage them to write down any worries they may have for the next day. Assure them that they can address those worries in the morning. This will help them relax and feel confident that they won’t forget their very important thoughts as they sleep.
- Prepare for the next day: This is another great trick if your child is a worrier. Help them plan for the next day well before bedtime so they can relax before bed worry-free. This lets the brain know that everything has been handled and it has permission to rest. So, help your child pick out clothes, make a lunch, finish homework, and lay out shoes – whatever it is that will help them feel prepared for the next day.
- Talk about worries and provide solutions: Parents of worriers often try to reduce a child’s fears by diminishing them or telling them to “just not worry.” This is just unhelpful. If you have a kid who has worries, create a space for him or her to talk to you about them. You may be surprised what they say! They may worry about typical things like homework or making friends, but they may also have questions about big topics like divorce, finances, or even death. Listen to them and validate their concerns. Then do what you can to validate their concerns; this is key. For example, if your child is worried about an upcoming dentist appointment, help them understand why they are going to the dentist and offer assurances that you will be there. Similarly, if your child is worried that you may die one day, talk to him or her about death and share your beliefs about the afterlife in a hopeful and positive way. You may even tell him or her about your will and guardianship plans if the worst were to happen. While these conversations can seem heavy, your child will appreciate being heard and finding solutions more than being silenced and belittled.
Dealing with childhood insomnia requires patience and dedication but following these tips can lead to noticeable improvements in your child’s sleep patterns. By establishing consistent bedtime routines and creating a sleep-friendly environment, you’ll be providing them with the necessary tools for a restful night’s sleep. Remember that every child is different, so finding what works best for your little one may involve some trial and error – but don’t lose hope; progress will come!
Parents Need Sleep, Too
Childhood insomnia is a common struggle that not only affects the little ones but also leaves parents feeling exhausted and drained. The endless nights of trying to soothe a restless child can take a toll on even the most patient of individuals. As parents, we often find ourselves in an ongoing battle between wanting to comfort our child and desperately needing some sleep ourselves.
Childhood insomnia can really disrupt the entire household dynamic. Parenting during the day becomes more challenging as tired moms and dads try to juggle their own fatigue while attending to their child’s needs. This constant state of exhaustion can lead to increased stress levels, decreased patience, and even strained relationships between partners. By acknowledging and addressing this issue, we can offer much-needed support and compassion for tired parents who are doing their best in difficult circumstances.
The good news is that the listed tips above are effective strategies to help both children and parents get the rest they need, which is crucial for ensuring a healthy family dynamic. Set an example for your child and make sure you are practicing good sleep hygiene in your own life. Go on this journey together, and you’ll come out of with strengthened bonds and more empathy (and hopefully better sleep, too).
Don’t Lose Hope
Childhood insomnia can be an incredibly challenging experience for both children and their parents. The sleepless nights, the constant exhaustion, and the frustration of not finding a solution can easily lead to feelings of hopelessness.
Ultimately, it’s up to you to be patient, ask questions, and seek help! Remember that there is no shame in therapy or medication if that is needed.
Also, remember that there are many things you can work on that will likely bring about dramatic improvement. The tips in this article have brought positive outcomes for many. No matter how overwhelming childhood insomnia may seem at times, take solace in knowing that there are strategies you can implement and experts who can assist you on this journey toward better nights of restful sleep for both your child and yourself. Don’t lose hope – brighter days (and nights!) are within reach!
WANT TO READ MORE?
30 Sleep Affirmations for Reducing Anxiety Each Night
CONNECT WITH DAILY MOM
💖 NEWSLETTER: DAILY READS IN YOUR INBOX 💖
Sign up to receive our picks for the best things to do, see and buy so you can relax and focus on more important tasks! Let us help you be the best version of yourself you can be!
BE SOCIAL WITH US
📌 LOVE IT? PIN IT!📌
