Research
Anxiety is impacting children’s sleep, with 1 in 4 experiencing problems
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Freya Lucas
Jul 26, 2024
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One in four parents say their child/ren can’t sleep because of excessive worry or anxiety, prompting researchers to explore the bedtime habits which can either help or harm when it comes to sleep.
Conducted by researchers from the University of Michigan, the research showed that the parents who struggle with children’s bedtime are less likely to have a bedtime routine, more likely to leave on a video or TV show, and more likely to stay with their child until they’re asleep."Our report reinforces the common struggle of getting young children to sleep. When this transition to bedtime becomes a nightly conflict, some parents may fall into habits that work in the moment but could set them up for more sleep issues down the road,” research scientist Sarah J. Clark said.
“Establishing a consistent bedtime routine is crucial. When children don’t get enough rest, it can impact their physical development, emotional regulation and behaviour.”
Many parents reported giving their children melatonin to help with sleep, while a third of those who responded stay in the room with their child until they fall asleep. One of the most common challenges parents reported was children not staying asleep once they had fallen asleep.
More than a third of parents said their child woke up upset or crying, with more than 40 per cent saying their child moves to their parents’ bed and about 30 per cent saying children insist that the parent sleep in their room.
“Many young children go through stages when they become scared of the dark or worry that something bad might happen, causing them to delay bedtime or become distressed by parents leaving the room. Bad dreams or being awakened in the middle of the night can also disrupt sleep,” Ms Clark said.
“Although this is a normal part of a child’s development, it can be frustrating when parents already feel tired themselves at the end of the day. Parents should find a balance between offering reassurance and comfort while maintaining some boundaries that help ensure everyone – both children and adults – get adequate sleep.”
Her recommendations for parents to help young children fall asleep and stay asleep include:
Stick to a regular bedtime routine
Most parents polled report having a bedtime routine for their child, often including brushing teeth, reading bedtime stories and/or bathing.
Less than half also say their child has a drink of water or snack, turns off devices, prays and talks about their day.
Other bedtime habits include holding a blanket or stuffed animal or sucking a pacifier or fingers.
“Our report reinforces the common struggle of getting young children to sleep. When this transition to bedtime becomes a nightly conflict, some parents may fall into habits that work in the moment but could set them up for more sleep issues down the road,” Ms Clark explained.
Not only does having a consistent bedtime routine help make the nighttime transition smoother, she continued, it also provides one-on-one time, allowing the child to get their parent’s full attention.
“A predictable bedtime routine provides a sense of security and comfort and signals to the child that it’s time to slow down,” she said.
“Knowing what to expect next can reduce anxiety and help children feel safe and relaxed. Having this dedicated time with parents also promotes bonding and emotional connection, creating positive associations with bedtime.”
Nearly two-thirds of parents also said children staying up to play was a major factor in delaying sleep, highlighting the need to wind down at least an hour before bed.
Promote an environment conducive to sleep
A little less than half of parents polled say their child sleeps in their own bedroom while less than a quarter share a bedroom with siblings.
One in 10 kids spend part the night in their own bedroom and part of the night with parents.
More than two-fifths of parents polled said noise from other rooms interfered with their child’s sleep.
“The sleep environment can have a major effect on a child’s sleep quality, including getting to sleep and staying asleep through the night,” Ms Clark said.
“When possible, children should have their own bed in a room that is quiet, without a lot of noise from other family members.”
Many parents also use a nightlight or crack the bedroom door so the child isn’t in complete darkness, she said, but parents should make sure the light does not shine directly at the child’s face.
Some parents also play calming music or stories to help their child go to sleep, while others use a white noise machine or app.
To prevent damage to a child’s hearing she recommends keeping white noise machines at no more than 50 decibels and for those machines to be placed at least seven feet from the child’s bed to prevent unintended damage to the child’s hearing.
Talk to a doctor before using aids like melatonin
Many types of melatonin products are advertised as being appropriate for children but these products have not undergone rigorous testing for safety and effectiveness, and their side effects and long term impact on a child’s growth and development are unknown, Ms Clark warned.
“Although melatonin is a natural hormone that regulates sleep-wake cycles and may be fine to use occasionally, parents shouldn’t rely on it as a primary sleep aid,” she said.
“Parents who are considering giving melatonin to their young child should consult with their pediatrician to discuss options and rule out other causes of sleep problems first.” If using melatonin, parents should also start with the lowest dose possible.
In addition, it is important to keep electronics such as tablets or televisions out of children’s bedrooms, as the blue light emitted by many of these screens interferes with the natural production of melatonin.
Offer comfort but enforce boundaries
Parents can help ease little ones’ anxiety by allowing extra time to let them talk about their day, which might draw out specific worries and give parents a chance to provide compassion and reassurance, Ms Clark said.
Rather than remaining in the room, parents can also offer to check on the child every few minutes, which acknowledges the child’s fears and offers a reassuring presence, but still maintains a calm sleep environment and promotes sleep independence.
“Families can incorporate comforting rituals to help transform nighttime fears into a calming experience,” Ms Clark said.
Have a consistent approach when children wake up in the night
Some children are prone to vivid dreams or nightmares and may have difficulty getting back to sleep.
Parents should decide on their approach to this situation and stick with it, Ms Clark said, whether it’s taking the child back to bed or allowing them to stay in the parents’ room.
“Being consistent in carrying out that approach will help the child adjust and be more likely to return to sleep,” she added.
Ease into changes in sleep patterns, such as dropping naps
For young children, a major sleep-related transition is discontinuing daytime naps. In general, children aged between one to two years should get 11-14 hours of sleep with naps while the amount of recommended sleep decreases slightly from ages three to six.
If children are taking longer to fall asleep at nap time, resisting naps or suddenly having difficulty falling asleep at night or waking up earlier than usual in the morning, it may be time to drop the nap, Ms Clark said.
“Parents may need to adjust sleep routines gradually to transition to changes to a child’s sleep patterns,” she explained.
Other changes that can affect a child’s sleep include transitioning from a crib to a toddler bed, starting school, having a change in their daytime routine, or being outdoors for longer than usual.
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