Children need quality sleep: how to tell if your child is missing out

Adults and children need restful sleep; it’s an essential component of good health. Sleep affects everything from focus at work and school, to our appetite and how well we manage sicknesses. It’s a vital cornerstone for a child’s growth and development. Yet, a surprisingly high number of children are sleep-deprived – and their parents might not even realise it.

Quick Read:

• Temper tantrums, constant crankiness, or emotional outbursts can signal lack of sleep in children.
• Sleep-deprived kids often have trouble focusing or staying alert at school.
• If your child struggles to get out of bed most mornings, they may not be getting restful sleep.

Quality sleep matters (more than we think)

As adults, we know the value of a good night’s sleep! Some days simply cannot fly by fast enough as we crave nothing more than a welcoming bed and soft pillow. Children, on the other hand, take this luxury for granted, or even resist sleep. 

Understandably, in a big household, it may be difficult to  monitor your children’s sleeping habits. If your home has more relaxed rules, your children may have inconsistent sleeping schedules. This could mean disrupted bedtimes, where they frequently stay up too late. This can have an effect on their mental health and cognitive function. Studies show a link between children who don’t sleep well and poor school performance. They’re often cranky, and suffer from sleepiness and a lack of concentration during the day.

Growing toddlers and preteens especially need quality sleep to hit their developmental milestones. Sleep is essential for physical development. In fact, not getting enough sleep can impact the body’s insulin and glucose handling. If an adult or child does not get enough sleep they could be at risk to develop insulin resistance which is the precursor to Type 2 diabetes. It’s also believed that sleep loss can impact a child’s metabolism and these changes can actually lead to obesity.

Why aren’t children getting enough sleep?

In many cases, children want to sleep but simply cannot. This may be due to a mix of factors such as overstimulation from screens or unpleasant/scary content, anxiety about school or home life, or even too much sugar close to bedtime. Setting clear, consistent bedtime routines can help. Bedtime should be non-negotiable and part of a calm, predictable evening routine.

Sleep difficulties can show up in different ways. Some children struggle to fall asleep because their brains have trouble shifting from active to restful states. Others fall asleep but wake up repeatedly during the night. These wakings may seem like nightmares, but they’re often caused by physical discomfort — like itchy clothes or background noise.

Diet and daily activity also play big roles in your child’s sleep routine. Sugary snacks and drinks can lead to bursts of energy that delay sleep, even if the child is tired. This is why children need regular physical activity. Movement and deep pressure from active play support the brain’s ability to relax, making it easier for children to settle down and sleep well.

Signs of sleep deprivation in your child

Not all children will show the same effects, but here are some common symptoms of sleep deprivation.

1. Your child is constantly fidgety, and seems unable to sit still or relax.
2. Difficulty concentrating. Struggling to focus on homework or everyday tasks is a common red flag of sleep issues.
3. Irritability and mood swings. Your child may seem more tearful, cranky, or prone to temper tantrums than usual.
4. Disruptive behaviour. Acting out at school or home may be linked to poor sleep, not just “bad behaviour.”
5. Napping during the day when they normally wouldn’t, or dozing off while watching TV or reading.
6. Tired children may be more accident-prone or uncoordinated.

If you notice these signs regularly, it might be time to take a closer look at your child’s sleep routine and daily habits.

Helping your child to get quality sleep

• Be on the lookout for when kids’ energy levels start to wane in the evening. This is usually the time that they should be preparing to go to bed.
• Keep their bedtime as consistent as possible. If it’s 8pm on weekdays, don’t make exceptions.
• Stick to your routine. If you and your child do storytime, then a prayer before bedtime, stick to this. Don’t reverse the order of events or scrap one of the other.
• Tryptophan is an amino acid which the brain converts to melatonin, which assists in sleep. Milk is a good source of tryptophan, as are cottage cheese, yoghurt, pineapples, plums, bananas, eggs, sesame seeds, sunflower seeds, cashews and peanuts.
• Try to create a soothing sleep environment for your child where they feel safe and comfortable.

If your child is still struggling with sleep issues, please don’t wait too long to speak to a doctor. There may be other medical issues at play, so get help sooner than later.

Images: Pixabay/Freepik