Everything you need to know about sleep problems in toddlers and children

About 15 to 30% of all children between the ages of 4 and 10 experience sleep problems. This includes difficulties falling asleep, staying asleep, or sleeping in. Sleep problems are tough for your child and for you as a parent. Sleep is very important, and less sleep has many consequences.

A child with sleep problems suffers from poorer concentration and is more easily irritable. This affects your child's well-being and yours. Additionally, a good night's sleep is super important for your child's health and development.

There are various factors that influence the sleep quality of your child. Additionally, some preschoolers and children are more sensitive to poor sleep than others.

Physical causes of sleep problems in children

Physical complaints can be the cause of poor sleep in children. For example, allergies, intestinal problems, congenital abnormalities, or a chronic middle ear infection can lead to poor sleep. But shortness of breath can also play a role in poor sleep in children. When your child snores, it may be that there is a narrowing of the throat and trachea. This often occurs with enlarged tonsils or overweight. You can always visit the doctor for this.

Anxieties as a cause of sleep problems in children

It may also be the case that your child experiences anxiety and therefore does not sleep well. This can arise, for example, when your child is experiencing a lot of stress, has gone through something unpleasant, or is worried about something.

First, it is important that your child falls asleep well. Ensure a nice sleeping place, a calm sleep ritual, and a good daily schedule.

If your child has trouble falling asleep or staying asleep, it is also important to look at how the day and evening are going. Is your child getting enough outdoor time, is he or she getting plenty of exercise? And how much time does your child spend looking at a screen?

You can also help your child relax before they go to sleep. Let your child express their emotions. Also, provide a comfortable place to unwind. A weighted blanket for children can help children and toddlers relax. The weighted blankets provide a subtle pressure on your child's body. Children experience this pressure as a gentle hug, which has a calming effect. The pressure from the blanket helps children fall asleep faster. Their brains receive the signal that they are lying comfortably and the nervous system relaxes. This will help your child fall asleep more quickly.

With toddlers, the goal should be for them to learn how to sleep well on their own, without being dependent on you as a parent. These three tips can help you with that:

When you follow a step plan, you ensure in small steps that your toddler gets used to falling asleep alone. You start with step 1, where you sit next to your child's bed without reacting. This way, you do not make eye contact and do not talk to your toddler. You are still present in the room. Each day, you can sit a little further away from your child until you are sitting by the door. After that, you can sit outside the room on the stairs until you are no longer nearby.

This method is often used for toddlers who suffer from separation anxiety. Your toddler learns to fall asleep on their own, with your presence.

If your top technique is too time-consuming, you can also create a return step plan. Here, you will briefly check on your toddler according to a fixed schedule.

You can then tell your child that if he or she goes to sleep, you will come back to check in five minutes. If your toddler starts calling or screaming, wait for 5 minutes before going back. When you arrive in the bedroom and your toddler is not yet asleep, it is important that you do not make eye contact and do not engage in conversation. Give your toddler a pat and a kiss and say, “go ahead and sleep well.”

Per night, you can extend the time between the times you check in.

If your preschooler is not sick, scared, or in pain, you can also choose to be strict. Being strict is the method through which your child learns to fall asleep the fastest, but it is not often the most pleasant. If you choose this method, it is good to prepare your child. Tell your child that you will not come when he or she calls, because you want to teach your child to fall asleep on their own.

You put your preschooler to bed and do not give him or her any further attention. Even when your child cries and/or screams, you do not give him or her any attention. Think in advance if you can maintain this, as it can be very tough.

Is your child between 7 and 10 years old and still experiencing sleep problems? Then it is wise to involve your child in making a plan. The tips below can help you with this.

Children of this age are smart enough to explain why they can't sleep. Ask your child questions and listen carefully, without giving tips or advice. Ask your child if something is bothering them and why they can't sleep well. It may be that your child is worrying a lot, feeling anxious, or not feeling well. You can also ask your child if they know a solution that could help them sleep better. Then you can look together to see if you can try it out.

Children between the ages of 7 and 10 do a lot for a reward. Therefore, reward every good night in the morning with a big hug, positive response, and/or extra nice moment together. Try to respond positively to your child as much as possible. This makes it easier to teach good sleep habits.

Does your child often get out of bed? Then you can work with a 'bedtime pass'. This is a rule that your child can use once per evening. Your child is allowed to call out or get out of bed once. After that, he or she hands in the pass and you ignore the calling.

It may also be the case that changing your child's bedtime can help. He or she is simply getting older. Ensure a pleasant evening with calm moments and plenty of positive attention. When your child is calm and tired because it is later, he/she will fall asleep faster.

Where adults use apps like Headspace and Calm to relax before bedtime, it can also help to meditate with your child before going to sleep. The focus here is on directing attention to the here and now, which helps your child stop worrying. The internet is full of fun mindfulness exercises for children.

In addition to preschoolers and children sleeping poorly, insomnia is a common problem in other life stages. Therefore, also read our other blog articles:

• Insomnia in toddlers
• Insomnia in teenagers
• Insomnia in adults