Reviewed by Dr Vipul Mehrotra, practicing pediatrician from Mumbai.
Is your child’s bedtime a nightly struggle in your home? If so, you are not alone. Studies indicate that nearly 40 – 50 percent of children in India have insomnia or sleep related problems. Children with this condition may have trouble falling asleep, may wake up frequently through the night or may sleep for a much shorter duration than they need to.
But before you can help your child, it is necessary to identify the reasons why your child is not sleeping well.
Some of the factors that keep your child from falling asleep easily are listed below:
Infants typically need 15 – 18 hours, children in the age group of 4 – 12 years need 10–11 hours and adolescents need 9 hours of sleep daily. As they grow, children simply stop needing as much sleep as they did before. So if your child is sleeping less than earlier, it may just mean that he/she does not really need as much sleep anymore.
An alteration in the bedtime routine, like a change in time or environment, could also affect your child’s ability to sleep easily and quickly.
Homework, poor school performance, bullying classmates, fear of ghosts, separation anxiety or other reasons could also prevent your child from sleeping well.
Certain medications, such as tor convulsions or attention deficit disorder, could cause insomnia.
A stuffy nose, frequent coughing or uneasy breathing due to an infection or asthmatic condition can cause sleeplessness. Itching from skin diseases such as eczema or a pinworm infection can also disturb your child’s sleep.
Here are some tips to help your child get a good night’s sleep:
For infants or toddlers
Create a pleasant bed time routine –a warm bath, a story, a feed – to soothe the baby into sleep. This healthy attitude to sleep in infancy will protect your child from sleep disorders during adulthood.
If in spite of such a routine your baby seems distressed and has trouble falling asleep alone, try gentle nursing, rocking or singing to provide comfort. Some babies calm down after being snuggled for a while.
Some experts recommend what is known as the extinction technique. This involves putting the child to bed at a specified time every evening and ignoring any protests through the night, returning to the child’s side only next morning. Follow your instincts as to whether this method fits your child’s temperament, or feels right to you.
If the above method doesn’t work for you or your child, you may want to try the graduated extinction technique. This involves gradually increasing the delay in time before you respond to your child’s crying at night, and staying a shorter duration each time you respond.
Remember to check the diaper before you put your baby to bed. A wet diaper can be uncomfortable and will interrupt sleep. For the same reason, administer nasal drops at bedtime if your baby has a stuffy nose.
For older children
Encourage your child to play or exercise early in the evening so he/she does not approach bedtime full of energy. A warm bath and a bedtime story can further help your child relax and fall asleep.
Have a fixed bed time create an environment conducive to sleep, such as a dark, quiet bedroom. Don’t allow your child or others to watch television, read or play in the bedroom.
Restrict stimulating activities, like watching movies, playing video games, or talking on the phone at least half an hour prior to bedtime.
Children around 10 years of age commonly have trouble sleeping because of anxiety or fears and older. If your child suffers from separation anxiety, allowing a familiar object such as a soft toy or a blanket in bed can help overcome the feeling. Talk to your child and try to find out if there is something which may be stressing your child. Relaxation and reassurance from you may also help. In some cases, therapy to help the child cope with the worry may be required. If the darkness scares your child, keep a night light on.
Make sure your child dines early. Also restrict caffeinated or sweetened beverages such as sodas and soft drinks, especially in the evening. These activities close to bed time can interfere with good sleep.
Remember that every child is special and different. Also, what works sometimes may not work every time. So try different approaches till you know what works with your child. If sleep problems persist, seek medical advice.
Is your child’s bedtime a nightly struggle in your home? If so, you are not alone. Studies indicate that nearly 40 – 50 percent of children in India have insomnia or sleep related problems. Children with this condition may have trouble falling asleep, may wake up frequently through the night or may sleep for a much shorter duration than they need to.