What’s happening to our kids sleeping patterns? Is it because it’s getting colder or warmer depending on where you live – I’m convinced that something changes to our sleep patterns when the seasons change. My clinic has had a recent influx of kids with sleeping problems so thought I would share some of the tips I give parents whose kids either find it difficult to get to sleep or struggle to stay asleep.

Here are 5 best tips for preventing sleep and how to overcome them promoting good quality, rejuvenating sleep:

1. Over-stimulating Rooms – Sometimes we can have too much stuff, too many toys, noisy mobiles, gadgets on the cot. Too much clutter in and around the bed can lead to an over-stimulating sleeping environment. Having this stuff can sometimes promote play instead of sleep, so have a go at reducing the “stuff”, perhaps limiting to one or two special toys.

2. Over tired – A busy day of stimulating play and learning can knock some children out but can also cause others to struggle getting to sleep. I always remember a trip to the UK when my son was 2 and although he was exhausted I could not get him to sleep for more than 1 hr at a time over the 26 hr flight and it was purely due to being over tired. Create a calm and relaxed state before bed.  Have a lovely bath, read a story, and listen to a calm and relaxing story on the sleepforkids app.

3. Caffeine – Caffeine is not just found in coffee but also in many soft drinks. Although there are smaller amounts in children’s soft drinks, pay attention to how much caffeine your child may consume during a day. A little can add up. Limiting your child’s intake of foods that contain caffeine and abstaining at least 3 hours before bedtime will stop over stimulation. I was actually shocked to see the types of foods that contain caffeine:

  • Chocolate (dark chocolate being higher in caffeine than milk chocolate)
  • Soft Drinks
  • Some ice cream and frozen yogurt
  • Some chewing gums
  • Hot chocolate
  • Chocolate milk
  • Energy drinks

4. Screen Time – In this age of electronic technology, our kids are exposed to electronic screens far more than ever before. TV, iPads, iPhones and computers all play a daily part in many children’s lives. The light from these devices can suppress melatonin (our body’s natural sleepy hormone) and cause havoc at bedtime. Avoid screen time 2-3 hours before bedtime.

5. Stress – Many of our kids are over-booked with activities. Sporting commitments, music/dance lessons, tutoring and homework, are just a few of the activities children encounter on a regular basis. When the child is so over committed that downtime and playing are restricted this can cause both worry and anxiety and the child can often find themselves unable to shut the mind chatter off. Parents need to really consider how many activities their individual child can handle – and it is an individual thing. If you child is super busy during the day and struggling to sleep at night, maybe it’s time to consider reducing their activities.

So now you know what might be causing your child to struggle with sleep so here are some other tips that might help your child settle.  First make sure you spend some quality time with your child before going to bed, a warm bath, reading a story, a cuddle and try introducing  listening to a calm and relaxing story on the sleepforkids app