Are sleep disorders always dangerous in children? And how do you help your child sleep better again? A comprehensive guide with lots of tips.
When children sleep poorly, their parents quickly become concerned.
- There are many causes of restless sleep – so it is best to do your research and spot problems as early as possible.
- Only those who know how much sleep is necessary and recommended at what age can assess whether they actually have sleep problems.
It is positive that sleep problems are very treatable at a young age. A child has to learn to sleep and the sooner they start, the fewer problems they will later have with sleeping.
In the following post I have summarized all the important information about sleep disorders in children for you. Among other things, it deals with the following topics:
As you can see, there is a lot of information on the subject that can help you evaluate your child’s sleep and identify possible sleep disorders.
I hope you find many helpful answers to your questions.
Index
How many hours should children sleep?
Since children show very different sleep patterns depending on their age, it is important to know first of all how much sleep is recommended at which age.
Here are some official dates:
Recommended length of sleep for children by age
Approximate guide values:
Babies up to 12 months: between 14 and 18 hours per day
Children up to one year: approx. 15 hours per day
Children aged two: 11 to 14 hours per day
Children aged three: around 12 hours a day
Children aged four: 10 to 11 hours a day
Children aged five to ten: 9 to 10 hours a day
Children over ten years: approx. 9 hours per day
The first step in checking if your child has any sleep problems or insomnia is to check the daily sleep time (there are many ways to monitor sleep ).
Always calculate with average values over several days.
If there is less sleep on individual days, this is usually compensated for by more sleep on the following day or an extended nap .
Tip: Read more about sleep duration here: How much sleep does my child need?
When does restless sleep become a sleep disorder in children?
Even if parents naturally tend to regard even the smallest irregularities in their child’s sleep as a problem, the fact is that almost all children suffer from restless sleep at some point.
It is only when the sleep problems occur regularly over a period of more than a month that one speaks of a sleep disorder.
So pay attention to how often sleep problems occur and how they work out.
- Does your child wake up several times during the night or do they experience other symptoms such as sleepwalking or bedwetting?
- So that your doctor gets as much information as possible, it is helpful if you keep a sleep diary for your child.
Make a note of how many hours your child sleeps, when they wake up and what behavior can be observed. All of this data can help an expert (or your family doctor) diagnose the sleep disorder.
Reading tip: The best sleep aids for babies and children .
Many children suffer from sleep problems at a young age
A scientific study by the University of Cologne with over 800 children of school age has shown that almost 40 percent of the children examined suffered from sleep problems.
The most common problems were:
- Problems staying asleep or falling asleep: 18%
- Nightmares: 14%
- Sleepwalking: 3%
- Frightened awakening (Pavor nocturnus): 4%
As you can see, sleep problems are a common phenomenon in children. You should therefore not overreact, but carefully monitor possible faults!
What are the causes of sleep disorders in children?
Problems preoccupying the child’s mind are the most common triggers for sleep disorders.
- If your child registers problems in their environment or stresses in kindergarten and school, this very often affects the night’s rest.
- Babies and toddlers also have a very keen sense for crises and problems (e.g. within the family).
Even if small children cannot make themselves understood, they register very precisely what mood is prevailing in their environment.
Tip: Read more about the causes of sleep disorders here .
The most common causes of insomnia in children are:
- Environment: noises (traffic, television, neighbors etc.), rooms shared with siblings, light in the bedroom
- Upbringing: no fixed sleep times, poor diet, no discipline, playing on the cell phone until late at night
In rare cases, diseases can also cause sleep disorders. In this case, talk to your doctor and carefully read the package leaflets for any medication you give your child.
Typical behavior in sleep disorders
Children can behave very differently when they have sleep problems.
Check which of the following patterns apply to your child.
Child wakes up and cries
If your child wakes up crying at night, approach them and check that everything is okay in bed. Toys or other objects that are not left in bed can cause you to wake up.
Check your child’s body temperature. If everything is in order, you should not stay too long with your child to avoid a) your child waking up properly or b) your child getting used to sleeping only when you are with you.
Note: Do not turn on any lights or ask your child to drink or eat. All of these behaviors make the process of falling asleep more difficult.
Child is afraid of the dark
Small night lamps or doors that are ajar give light to your child’s room and ensure safety.
However: Avoid too bright a light source and try slowly to get your child used to sleeping with less and less light until it finally remains completely dark.
Tip: noise protection curtains not only ensure silence, but are usually also opaque.
Child sleepwalking
Sleepwalking can take many different forms in children. Some children stand up and begin to speak.
Other children actually get up and walk around the apartment.
- Experts usually classify sleepwalking in children as harmless. It is often a temporary process that emanates from the nervous system during deep sleep.
- Make sure that nothing can happen to your child (secure stairs, windows and doors) and avoid waking your child during sleepwalking.
The best advice is to carefully guide your child back to the bed, where they can go back to sleep.
If sleepwalking is very common over a long period of time, you should speak to your GP.
Child has nightmares
With nightmares, the child often processes traumatic experiences of the day. The best remedy for nightmares is prevention:
Avoid having your child go through family problems or see content in a book, television, or computer that is not his or her age.
After a nightmare, you should first give your child closeness and security.
Later it is also important to ask what the nightmare was about. Take away any fears your child may have and help him to distinguish the contents of the dreams from the reality.
Note: If you have recurring nightmares, you should seek psychological help.
Bed wetting
Depending on the age of your child, bed-wetting can be a completely normal phenomenon. From a certain age – experts say between four and five years – bed-wetting should subside significantly and finally stop completely.
If your child is more likely to bedwetting, even as he is older, you should see your doctor.
Uncontrolled movements while sleeping
Many parents are frightened if their head, arms or legs move uncontrollably while their child is sleeping.
However, these symptoms are usually just as safe and normal as sporadic sleepwalking.
Ensure that your child cannot be injured by creating a safe environment Sufficient exercise and activity during the day are also suitable to moderate the urge to move at night.
You should only consult a doctor if you have chronic problems.
What are the consequences of sleep disorders in children?
Parents often notice immediately when their children are sleeping poorly.
Either because they wake up to noise, or because they notice that their children are not rested during the day and react more irritably than usual.
- In older children, there are significant fluctuations in school performance when they have sleep problems.
- The ability to concentrate decreases, which is also reflected in the grades in the medium term.
In the long term, a lack of sleep leads to serious health problems – if you are constantly tired, it is worth consulting a doctor.
Tip: The more carefully you observe your child and the more you exchange information with other caregivers, the easier it will be for you to bring about possible changes in behavior.
The sooner you notice them, the easier it is to change them.
What can you do if your child has trouble sleeping?
You can teach your child healthy sleep hygiene with some simple home remedies for insomnia.
This refers to behaviors that help the child’s body and mind to come to rest and, as a result, to sleep better.
Here is a list of the most important rules of conduct:
- Fixed sleep times : The body gets used to fixed sleep and wake phases very quickly . Make sure that your child always falls asleep and wakes up at the same times. Even on weekends.
Note : When planning your child’s sleep and wake phases, keep in mind the recommended length of sleep for their age.
- Rituals : Repeating rituals will help your child calm down. Reading aloud bedtime stories is typical for children, but other rituals, such as taking a bath before going to bed or listening to relaxing music , are ideal as bedtime rituals .
- Keeping quiet at night : Provide a quiet environment so that your child can sleep in peace. Loud television in the next room or other annoying noises can cause sleep disorders in children.
- A stable place to sleep : Make it clear to your child that the bed is the right place to sleep. Even babies should combine their cot with sleeping. Avoid toddlers falling asleep in your arms or on the sofa. Even older children should only use the bed to sleep.
Means that can help if your child has insomnia
In addition to the rules of conduct already described, there are also some very well-proven means that you can use to make it easier for your child to sleep.
Be sure to choose the remedies that suit your child’s age.
- You should not give your child any substantial food or sugary drinks before going to bed . Warm milk with honey, on the other hand, helps calm the body.
- Herbal & nerve teas , such as chamomile, are also very helpful to help you fall asleep more quickly.
- Sufficient exercise during the day ensures natural tiredness in the evening. An evening walk also helps to calm the body and get other thoughts.
- Children can also prepare their bodies for the coming sleep phase much more easily through simple meditation exercises or autogenic training .
Tip: book “Autogenic asleep for children: wonderfully gentle to sleep”
Ensure a dark environment and a perfect ambient temperature or humidity in the bedroom .
Studies have shown that darkness encourages sleep. In addition, a room temperature of around 18 degrees helps to rest better.
Conclusion: sleep disorders can usually be treated well
I hope this post has helped you consider mild sleep problems in your child as something not too out of the ordinary.
Many children sleep restlessly and only if they have chronic problems is it advisable to consult a doctor.
Create the perfect environment for a good night’s sleep. If you follow the path outlined, sleep problems in your family will be a thing of the past.
Reading tips for better sleep:
Comprehensive guide to insomnia
Sleep disorders during menopause
I created Sleep Knowledge to share my interests and experiences on healthy sleeping with others. On this page I am therefore dealing with interesting questions about the optimal night’s sleep & everything else that goes with it.