Helping Your Child Get Their Zzz’s In

By: Dr. Hayley Pedersen

Ever find that your child has difficulty falling asleep at night? Do they stand at the foot of your bed and wake you up in the middle of the night because they cannot sleep? Well, this is not totally uncommon. Many children struggle with falling asleep or staying asleep through the night. Many parents know that a good bedtime routine (which involves avoiding screen time) is a great way to help calm their child and get them sleepy for the nighttime. What parents may not know, however, is that sleep is a 24-hour process. That is right, 24 hours! This means that all day your child’s circadian rhythm (sleep-wake cycle) is working hard to keep them awake during the day and asleep at night. You can do specific things during the day to help your child’s sleep-wake cycle function at its best for sleep at night. One of these things is focusing on building up something called sleep pressure. Essentially, sleep pressure is how tired your child gets throughout the day. The idea is that the more sleep pressure we build, the easier it will be to fall asleep at night and stay asleep. 

So, what things help build sleep pressure so your child can be that magical sleeper you have always dreamt of? Keeping your child on a schedule with ample activity throughout the day (going to school, sports, etc.) is a great way to build sleep pressure. Additionally, naps should generally be avoided unless they are recommended based on your child’s age. When we nap during the day, we actually lower our sleep pressure. Typically, school-aged children (6-12 years old) should get all their sleep in at night. If your toddler is having difficulty falling asleep at their scheduled nap time or if naps make it harder for them to go to bed at night, it may be time to fade out the naps. If your child does nap, try and avoid having them nap too late in the day (avoid late afternoon-evening).  Finally, light is another helpful way to build sleep pressure. Children should be exposed to light and bright environments during daytime hours. Darker environments should be kept for winding down in the evening and sleep time. Combine these tips and strategies with your at-home bedtime routine to help your child (and hopefully you!) get more of those zzz’s.

For more information on sleep, visit the National Sleep Foundation at https://www.thensf.org/.

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Learn more about The Child and Family Connection by visiting our website https://thechildandfamilyconnection.com/  or call at 949-236-6155.