Difficulty Falling Asleep
Problem: Many children struggle with falling asleep due to an overstimulating bedtime routine or anxiety. Another common issue is that they are overtired or under-tired, and not following a proper sleep schedule for their age.
Solution: Establish a calming bedtime routine that includes activities such as reading a book or listening to soothing music. Ensure the environment is conducive to sleep, with a cool, dark room. You can add yoga stretches into the bedtime routine to help your child wind down, and I highly recommend mindset exercises once your child is in bed. Have them visualize being a “feather floating in the wind” or “chocolate sauce melting over ice cream.” Have them take deep breaths to help calm their bodies to help them drift off to sleep. If they need more guided assistance, consider investing in a Zenimal, which lead guided mediation.
Following a proper sleep schedule is so important for your child. Your child needs to be getting between 10- 12 hours of sleep each night, and that needs to happen at the same time (or close to the same time) every day. If your child is overtired it will make it more difficult for them to fall asleep at the end of the day.
Frequent Night Wakings
Problem: Kids waking up multiple times during the night can disrupt their overall sleep quality.
Solution: Ensure your child has a consistent sleep schedule. If night wakings are frequent, check if there are any underlying issues such as discomfort or a need for a nightlight. If you find that your child is snoring or extremely restless at night, you should consider reviewing this with your family doctor to rule out any underlying issues. For a awake windows cheat sheet, click here.
If your child is dependent on an external sleep prop, such as needing you to lay in bed with them, then you will want to consider working on self soothing techniques with your child, to help them get the adequate sleep that they need. If they are coming to visit you in the middle of the night, then you will need to work on boundaries with your child. Need more help in this department? You are not alone! Let’s chat about it in more depth here.
Trouble Napping
Problem: Some children, under the ages of 3 and 4 resist naps or have difficulty napping during the day.
Solution: Create a nap-friendly environment with a consistent nap schedule. Avoid stimulating activities before naptime and ensure the sleep space is quiet and dark. If your child is 3+, and they are resisting nap, then it may be time to transition away from the nap and implement quiet time. If your child is having difficulty at bedtime and they are between age 3 and 4, then their struggle at bedtime could be a strong indication that they are ready to drop the nap. Need help here? I’ve got you! Check out this blog post!
Bedtime Resistance
Problem: Kids may resist going to bed, often with excuses or tantrums.
Solution: Implement a structured bedtime routine and stick to it consistently. Offer choices within the routine to give your child a sense of control, and use positive reinforcement to encourage smooth transitions to bed. I recommend creating a bedtime routine chart for your child’s wall. Having a visual chart can help to keep bedtime battles at bay and foster independence within your child. Still having trouble? Make it fun! I was recently quoted in Sleepopolis: “Make the routine consistent and fun. If struggling to get into bed, try a fun tactic like hoping like a frog into bed. If struggling with brushing teeth, shine the teeth like shiny rocks! Talk about the importance of sleep and how it helps them do fun activities the next day,” says Missy Morrison, certified toddler sleep consultant and owner of Say Yes to The Rest Pediatric Sleep Consulting.
Nightmares or Night Terrors
Problem: Nightmares or night terrors can cause distress and disrupt sleep.
Solution: Address any underlying fears or anxieties by discussing them calmly with your child during the day. Maintain a soothing bedtime routine and ensure a safe, comfortable sleep environment. If they are expressing a fear of the dark, try playing a few games or reading a book in the dark with a flashlight to help them feel more comfortable. Put a nightlight in their room, but make sure that it is soft yellow, orange or red color.
An overtired child is more susceptible to nightmares and night terrors, so again be sure that your child is getting the adequate amount of sleep that they need for their growth and development. For more information on nightmares and night terrors, click here.