Kids & Family

Sweet Dreams for the Whole Family: Tackling Kids’ Sleep Issues 

If you’re here, we’re guessing you’re a sleep-deprived parent. We get it, we’ve been there, and we’ve got your back. Let’s dive into the “delightful” world of kids’ sleep issues – from those midnight wake-up calls to bedtime battles that prevent you from getting any downtime for yourself after everyone is in bed. We’re here to help you identify why sleep may be an issue for your little ones and give some tips to get everyone snoozing again. 

Bedtime Bumps in the Road

Picture this: You bring home your sweet bundle of joy, and everyone in the house sleeps like a baby from day one, right? Ha! The truth is, sleep is a learned skill that kids acquire over time, with continuous bumps and hiccups along the way. Teething? Check. Transitioning to a big kid bed? Check. Monsters and the dark? Check, check. It’s like kids have a secret mission to keep us on our toes, especially when it comes to sleep.

Here’s one universal parenting truth: Most pediatric sleep issues are just normal developmental milestones. Whether it’s tiny feet tiptoeing into your room at 2 a.m., late-night sleepwalking, or sudden wails of protest at lights out – you’re not alone! While 1-2 weeks of sleep training may feel like an eternity in the moment, a dash of patience and dedication can truly work wonders and get life back on track.

The Ripple Effect: When Kids Don’t Sleep, Nobody Does

When a child isn’t sleeping, the whole family suffers. Poor sleep habits can affect a child’s growth, immune system, focus, behavior, and mental health. But their lack of sleep severely affects the real MVPs of the sleep strike: the parents. Sleep deprivation and the accompanying stress can trigger a cascade of effects: impaired functioning, tensions between partners, foggy workdays, fatigue, anger, and so on. 

Amidst the chaos, remember this: you deserve rest, too, and taking care of yourself is the first step to being the best parent, partner, and person you can be. It’s easy to be hard on yourself or feel like this phase will never end. But it will. Because you are capable of helping your little bleary-eyed nugget figure it out. So, next time you’re wondering why the patience you misplaced is nowhere to be found, remember: it might just be hiding under sleep-deprived exhaustion – and that better nights are on the horizon.

It’s a Family Affair: Promoting Healthy Sleep Habits

Sure, there may not be a one-size-fits-all, magical formula to get children to sleep on command. But we’ve done the homework on the most popular sleep training methods and uncovered some golden tips that seem universal in getting kids to drift off. While you might need to customize a step or two to match your family’s style or your child’s temperament, these fundamentals should set the stage for healthy sleep habits.

• Consistent bedtime routine: Map out a consistent bedtime routine you’ll stick to every night. It may look like this: bath, PJs, brush teeth, go potty, read two stories, hugs and kisses, lights out, time to sleep. The steps should be followed in order each night to establish predictability. Think through this carefully and include anything personal that may help your child, such as turning on soothing music, using a special nightlight, or saying prayers. 
• The bedtime chart: Now that you’ve mapped the routine, create a bedtime chart that visually lists everything step by step. Older children can help color or decorate their chart to be part of the process. Once complete, you’ll review the chart with your kiddo so they understand what bedtime will look like going forward. Then, hang the chart on their wall or right outside their bedroom – at their eye level – so they can refer to each step each night.
• Soothing bedtime environment: A calming atmosphere is essential to a child’s bedtime. Encourage them to get cozy with their favorite blanket, stuffies, or anything that makes them feel comfortable. Perhaps they can pick out a new nightlight or star projector to use when the lights go out. Soft, calming music or white noise are great options to relax and drown out disrupting sounds. And keep the bedroom cool (around 68 degrees) for optimal sleep. 
• The right bedding: Spinal alignment and bodily comfort affect everyone’s sleep, including children. Toddlers and young kids should use a flat pillow to prevent strain on their developing necks. A thin, soft pillow offers a barely-there cushion, similar to resting on a blanket or comforter. Speaking of comforters, they are a fantastic addition to your child’s bedding. A quality comforter evenly distributes warmth across their small frames and can last for 15-20 years. This lifespan allows it to be passed down to a sibling or accompany them to their future college dorm. Plus, a comforter makes bed-making a breeze, even for tiny helpers. So carefully consider your kid’s bedding to promote better sleep.
• Managing screen time/stimulation: Here’s the deal: It’s best to avoid screens within an hour of bedtime. This one can be tricky, especially when bedtime synchs with siblings’ schedules, and your little one sometimes needs to self-entertain. But the blue light emitted from TVs, phones, and tablets messes with melatonin – the sleep hormone – and makes it more difficult to fall asleep. While we might be able to nod off to our favorite shows, a kid’s brain gets stimulated by looking at a screen, and they’ll have a much harder time winding down.
• Regular exercise (but not right before bed): An active day usually makes for a sleepy night. Getting involved in daytime activities and sports is a great way to prep the body for restful nights. Research agrees that kids who rack up 60 minutes or more of physical activity each day fall asleep faster and have better sleep quality than their peers who do not. Just keep the action during the day or after school. Getting the heart rate up right before bed is a surefire way to prolong bedtime.
• Consistent morning routine: Establishing a regular “wake-up” time is just as important as maintaining a consistent bedtime. Allowing your little one to oversleep in attempts to compensate for a restless night isn’t doing them (or you!) any favors. Kids, like adults, are wired to accrue “sleep debt” throughout the day, and their waking hours play a role in preparing them for sleep at bedtime. Rising at the same time and getting exposure to natural sunlight rests their circadian rhythm and signals the body that it’s time to wake and be alert. Children thrive on routines – don’t let the morning routine slip through the cracks.

• Diet and gut health: Nourishment directly affects sleep. Keep a watchful eye on how much sugar, refined carbs, and additives your child eats daily. Nutritional deficiencies – such as iron, zinc, and magnesium – can wreak havoc on sleep. Food intolerances and allergies? You guessed it. Many kids have undiagnosed gluten or dairy intolerances and can sleep soundly once addressed. Finally, gut health is tied to sleep as it affects neurotransmitter production and hormonal balance (we’re looking at you, GABA and serotonin). So when you’re not sure what else to do, check their diet and gut health – it may just be the key you’re looking for to unlock restful nights again.

Beyond the Ordinary: Identifying Sleep Disorders

Alright, you’ve given it your all – followed our tips, flipped through countless parenting books, exchanged advice with fellow parents, and still, you’re scratching your head. While most sleep hiccups can be smoothed out with dedication and training, sometimes an underlying medical issue or an anxiety disorder might be at play. Here are the top pediatric sleep disorders to be aware of:

• Parasomnia (Night terrors, sleepwalking, sleep talking)
• Snoring
• Obstructive Sleep Apnea
• Restless Legs Syndrome
• Behavioral Insomnia
• Bedwetting
• Anxiety and ADHD

If you suspect your child suffers from a sleep disorder, consider keeping a sleep journal. Jot down everything you notice, including the time and behavior. Keeping a written log is essential because, let’s face it, small details are easy to forget (especially in the middle of the night), and they can often be the key to a diagnosis and treatment plan. Documenting your nightly experiences will put you one step ahead when talking to any pediatrician or sleep specialist.

Here’s the silver lining: ongoing research is there to help you navigate any of these conditions. And it’s worth noting that many kids experience sleep disorders as their little brains figure things out. By the time they reach their teenage years, these issues usually fade into the background.

When to Seek Help

Give your new routine or sleep training about 1-2 weeks for typical sleep struggles to see if things settle back into a normal rhythm. If you are persistent and can’t pin down any external factors that may be disrupting sleep (a move, a change in school, the birth of a sibling, etc…) then it may be time to call the pros – especially if your little one is showing signs of impaired behavior, concentration, or learning.

Pediatricians can check for underlying issues, and pediatric sleep specialists can provide personalized sleep coaching. Our advice? Run, don’t walk, to find a qualified sleep coach when needed! Read reviews and ask other families in your community for recommendations. While it may cost an upfront fee, the coaching is worth its weight in gold when your entire family is rested and functioning again. With persistence and the right support, your crew can overcome sleep challenges. The investment pays off big time in the health and happiness department – for kids and parents alike.

Lights Out, Stress Down: The Future of Family Sleep

So, there you have it – a journey through the world of family sleep challenges. Maybe you’re inspired, maybe you’re feeling overwhelmed, or perhaps there is stronger coffee in your future. But as the wise ones say, “This too shall pass.” With some patience, creativity, and those parenting superpowers we all possess, you can help your little one experience tranquil nights and ensure the entire family enjoys the sleep you all deserve. And hey, if you manage to keep these tips and tricks in mind, don’t forget to share the wealth! Because, let’s be real, tackling these things takes a village, and a well-rested, joyful family is worth every ounce of effort. Here’s to bedtime stories, snuggles, and the promise of peaceful nights ahead.