Sleep Disorders in Children: Symptoms and Treatments

As we commemorate Youth Day this month it’s crucial to recognise the profound impact that quality sleep has on a child’s growth, development, overall well-being, and subsequent quality of life. Adequate and restful sleep plays a pivotal role in supporting children’s physical, cognitive, and emotional health, especially in addressing common sleep disorders in children such as insomnia, nightmares, and Delayed Sleep Phase Disorder (DSPD). These challenges not only disrupt the child’s sleep but also pose significant stress and concern for parents dealing with sleep disorders in children.

Man cradling his sleeping baby

Addressing these sleep issues is essential for ensuring children thrive and flourish in all aspects of their lives.

Understanding Sleep Disorders in Children

It’s essential for parents to grasp childhood sleep issues to safeguard their children’s well-being.

Sleep deprivation in children can manifest through a variety of symptoms that can significantly impact their daily lives. Common signs include irritability, difficulty concentrating, and frequent mood swings. You might also notice a decline in academic performance and memory retention. Physically, children may exhibit hyperactivity, sluggishness, or a tendency to fall asleep during the day.

In more severe cases, sleep deprivation can weaken their immune system, making them more susceptible to illnesses. Recognising and addressing these symptoms early is crucial for promoting healthy development and overall well-being in children.

Childhood Insomnia

Insomnia, characterised by difficulty falling asleep or staying asleep, can have a profound impact on children’s daily functioning. It may lead to irritability, difficulty concentrating, and even impaired cognitive abilities, affecting their performance at school or in other activities. 

A teenage girl experiencing insomnia (one of many sleep disorders in children)

Childhood insomnia can stem from various factors, including:

  • Stress and Anxiety: Children, like adults, can experience stress and anxiety from various sources such as school, family dynamics, or social pressures, which can disrupt their ability to fall asleep or stay asleep.
  • Changes in Routine: Disruptions to a child’s routine, such as changes in bedtime, school schedule, or environment (e.g., moving to a new house, changing schools, etc.), can trigger insomnia.
  • Screen Time: Exposure to screens before bedtime, such as smartphones, tablets, or computers, can interfere with the body’s natural sleep-wake cycle due to the blue light emitted by electronic devices.
  • Medical Conditions: Underlying medical issues such as asthma, allergies, gastroesophageal reflux (GERD), or neurological disorders can contribute to insomnia in children.
  • Mental Health Disorders: Conditions like depression, attention-deficit/hyperactivity disorder (ADHD), or autism spectrum disorder (ASD) may co-occur with insomnia in children.
  • Poor Sleep Hygiene: Lack of consistent bedtime routines, inadequate sleep environment (e.g., excessive noise, uncomfortable bedding), or irregular sleep schedules can contribute to insomnia.
  • Genetics: A family history of sleep disorders or insomnia may predispose children to experience similar sleep difficulties.
  • Caffeine and Stimulants: Consumption of caffeinated beverages or stimulant medications close to bedtime can disrupt sleep in children.

Identifying the underlying cause of insomnia in children is essential for implementing effective interventions and improving their sleep quality and overall well-being.

Nightmares and Night Terrors

These are two different phenomena that disrupt a child’s sleep patterns significantly. 

Nightmares are vivid, disturbing dreams that occur during REM sleep, often leaving the child feeling scared or anxious upon waking. 

Night terrors, on the other hand, are intense episodes of fear or panic that occur during non-REM sleep, usually within the first few hours of falling asleep. These episodes can be distressing for both the child and the parents, potentially leading to sleep disturbances and daytime fatigue. 

Delayed Sleep Phase Disorder (DSPD)

DSPD is a circadian rhythm sleep disorder characterised by a delay in the timing of sleep, making it difficult for children to fall asleep at a typical bedtime. This can lead to insufficient sleep affecting the onset and wakefulness resulting in daytime sleepiness. 

DSPD can significantly impact a child’s daily functioning, academic performance, and overall quality of life. It may also contribute to behavioural issues, mood disturbances, and difficulties in social interactions due to sleep deprivation and daytime sleepiness.

Addressing these sleep issues with understanding and appropriate interventions is essential for promoting healthy sleep habits and ensuring children’s optimal development and functioning.

Solutions for Better Sleep

Creating a calming bedtime routine is crucial for helping children wind down and prepare for sleep. A bedtime routine helps children transition from the activities of the day to a state of relaxation conducive to sleep. Here’s how parents can go about it:

Establishing a Bedtime Routine: 

  • Consistency: Set a consistent bedtime and wake-up time for your child, even on weekends. Consistency helps regulate the body’s internal clock, making it easier for your child to fall asleep and wake up naturally at the same time each day.
Two young children reading a storybook while laying in bed
  • Wind-down activities: Incorporate calming and relaxing activities into your child’s bedtime routine. These can include reading a book together, listening to soft music, or practising gentle stretching or yoga. Studies by the National Library of Medicine (2019) found that stretching before bed resulted in significantly greater improvements in insomnia. 
  • Avoid stimulating activities such as playing video games or watching exciting TV shows, as these can make it harder for your child to relax before bed.
  • Limit screen time: Minimize your child’s exposure to screens, such as smartphones, tablets, and computers, at least an hour before bedtime. The blue light emitted by electronic devices can interfere with the body’s natural sleep-wake cycle, making it harder for your child to fall asleep.
  • Create a soothing environment: Make your child’s bedroom conducive to sleep by creating a calm and comfortable environment. Keep the room dark, quiet, and at a comfortable temperature. Be selective of your child’s bedding, and opt for hypoallergenic temperature-regulating solutions to enhance sleep.
  • Bedtime snacks: Offer your child a light, healthy bedtime snack if they’re hungry before bed. Avoid sugary or caffeinated snacks, as these can interfere with sleep, and opt for foods that are rich in sleep-promoting nutrients, such as bananas, yoghurt, or whole-grain crackers with cheese.
  • Bedtime rituals: Establish simple bedtime rituals that signal to your child that it’s time to wind down and prepare for sleep. This could include encouraging your child to enjoy a warm bath, brushing their teeth, putting on pyjamas, and saying goodnight to family members or pets. 
Girl bathing before bed while mom sits next to her

Creating a Comfortable Sleep Environment

Addressing anxiety and stress in children is essential for promoting better sleep and overall well-being. Teach your child relaxation techniques such as deep breathing or progressive muscle relaxation to help them unwind before bed. Encourage them to take slow, deep breaths and focus on relaxing each part of their body from head to toe. Additionally, mindfulness activities can help children become more aware of their thoughts and feelings, allowing them to better manage stress and anxiety. Engaging in calming activities like colouring, journaling, or spending time in nature can also provide a sense of relaxation and reduce feelings of stress. By incorporating these strategies into your child’s daily routine, you can help them develop healthy coping mechanisms for managing anxiety and stress, ultimately promoting better sleep and overall well-being.

Establishing a consistent bedtime routine helps signal to your child’s body that it’s time to sleep, making it easier for them to fall asleep and stay asleep throughout the night. A bedtime routine also provides an opportunity for quality bonding time between parents and children, fostering a sense of security and comfort that can contribute to better sleep quality. By following these tips and establishing a bedtime routine that works for your family, you can help ensure that your child gets the restful sleep they need for optimal health and well-being.

Mom and son chatting before bedtime as a method of preventing sleep disorders in children

Their Bedroom Environment

Your child’s bedroom environment should be a serene atmosphere. Simply improving the indoor air quality in your child’s bedroom, helps support their sleep quality and overall health. Studies indicate that children and adolescents were found to be more susceptible to respiratory sleep problems and other sleep issues due to exposure to indoor air pollution (National Library of Medicine, 2021). For more information refer to our post: How to Improve the Air Quality in the Bedroom

It’s relatively easy to make changes that impact the indoor air quality in your child’s room. By choosing natural materials, like organic latex and pure wool, you immediately start improving indoor air quality because these materials are free from harmful chemicals and flame retardants. Furthermore, wool is known for its ability to absorb and neutralise indoor air pollutants.

The sleep environment is also directly influenced by your child’s sleeping surface (what they sleep on and under). For this reason, it’s best to invest in breathable and temperature-regulating bedding. 

Natural fibres have a more open, porous molecular structure that allows for better air circulation and breathability. 

Unfortunately, many manufacturers make false claims that their beds and bedding are breathable and provide thermoregulation. This is because synthetic materials, like memory foam or polycotton, are less breathable and poor thermoregulators compared to natural materials like wool. 

Synthetic fibres like polyester and nylon are made from dense, non-porous petrochemical-based polymers that do not allow for efficient airflow and heat/moisture transfer. Synthetic fibres are also created from crude oil-based plastic polymers, which are forced through tiny holes to form threads used in clothing and textile production. Additionally, synthetic fibres do not allow for the efficient transfer of sweat away from the skin, leading to the trapping of moisture which creates an environment conducive to bacterial growth and odour.

Introducing Natural Sleep Aids

Children sleeping next to each other on a double bed

Once a child is in bed, their sleeping surface must be conducive to quality sleep. A subpar mattress can hinder their ability to achieve optimal rest, which in turn affects their health and cognitive development. Tossing and turning due to discomfort or overheating can disrupt the sleep cycle, leading to restless nights and groggy mornings. Additionally, it is essential that your child’s mattress contours their body and ensures proper spinal alignment, as this affects their overall posture and the development of their bones. 

Proper spinal alignment during sleep allows for optimal circulation and nerve function throughout the body. It ensures that blood flow is not restricted, which is essential for delivering oxygen and nutrients to tissues and organs, including those involved in growth and development.

Overall, ensuring proper spinal alignment during sleep sets the foundation for healthy skeletal development, promotes proper posture, and supports overall physical well-being in children as they grow and develop.

Furthermore, when the spine is aligned correctly during sleep, it allows the muscles, ligaments, and discs surrounding the spine to relax and recover from daily stressors.

Organic latex and pure wool bedding can significantly enhance the quality of sleep for children. Organic latex mattresses offer exceptional support and comfort, contouring to the body’s shape and providing optimal spinal alignment throughout the night. This helps alleviate pressure points and reduce tossing and turning, promoting deeper and more restful sleep.

Additional Tips and Resources

What your child does during the day can significantly impact their sleep quality at night. 

Encouraging Physical Activity

Little boy running outsider with a paper plane

Regular physical activity is crucial for promoting better sleep for children. Engaging in activities such as running, playing sports, or even simply playing outside helps children expend energy and tire their bodies, making it easier for them to fall asleep and stay asleep at night. Additionally, physical activity has been shown to reduce stress and anxiety levels, which can contribute to improved sleep quality. Encouraging children to be active during the day not only supports their physical health but also sets the stage for a more restful and rejuvenating night’s sleep.

Seeking Professional Help

If your child’s sleep problems persist despite implementing various strategies and interventions, it’s crucial to seek professional help. 

Girl experiencing anxiety because she experiences common sleep disorders in children

Consulting with healthcare professionals, such as paediatricians or sleep specialists, can provide valuable insights and guidance tailored to your child’s specific needs. These experts can assess your child’s sleep patterns, identify any underlying issues contributing to their sleep problems, and recommend appropriate treatments or therapies. Additionally, they can offer support and reassurance to parents who may be feeling overwhelmed or uncertain about how to help their child sleep better. 

While the timeline for improvement can vary depending on the individual child and the severity of their sleep issues, parents can generally expect to see noticeable improvements within a few weeks to a couple of months after implementing changes to their child’s bedtime routine and sleep environment. However, every child is different, so it’s essential to remain patient and consistent in implementing recommended strategies while working closely with healthcare professionals to address any ongoing concerns.

Educational Resources

For further information on childhood sleep disorders and solutions, there are several reputable sources available to parents. The South African Society of Sleep Medicine (SASSM) is an excellent resource that provides information on various sleep disorders affecting children and adults alike. Their website offers educational materials, articles, and resources to help parents better understand and manage sleep-related issues.

Parents can also explore online resources such as the Sleep Foundation and the American Academy of Pediatrics (healthychildren.org) for comprehensive information on childhood sleep disorders and evidence-based solutions. These resources offer valuable guidance and support for parents navigating their child’s sleep challenges.

Empowering Parents to Nurture Restful Sleep for Their Children

Addressing childhood sleep problems is paramount for the overall well-being and development of our young ones. 

Quality sleep plays a vital role in supporting children’s physical, cognitive, and emotional health. From insomnia to nightmares and DSPD, common sleep issues can significantly impact a child’s daily functioning and cause stress for parents. However, by understanding these issues and implementing effective solutions, such as establishing calming bedtime routines and creating a comfortable sleep environment with natural materials like organic latex and pure wool bedding, parents can help their children achieve better sleep quality. 

Happy boy waking up refreshed in the morning

It’s crucial for parents to prioritise their child’s sleep health. If you’re looking to give your child the very best when it comes to their health and well-being, we urge you to consider investing in sleep solutions that promote optimal comfort and support, are hypoallergenic, temperature-regulating, and improve the indoor air quality of your child’s bedroom. Naturelle’s organic latex and pure wool beds, mattresses, pillows and pure wool duvets provide children with the best possible sleep experience by meeting these superior standards. 

Our mission is to give parents peace of mind by knowing that they are providing their children with the highest quality sleep environment, setting the stage for improved sleep quality and overall well-being.

Let’s ensure our children thrive and flourish with the gift of restful and rejuvenating sleep.

References:

American Academy of Pediatrics. Available from: <https://www.healthychildren.org/English/Pages/default.aspx>. [Accessed May 2024].


National Library of Medicine. 2019. “Effects of resistance exercise training and stretching on chronic insomnia.”Revista brasileira de psiquiatria (Sao Paulo, Brazil : 1999) vol. 41,1 (2019): 51-57. doi:10.1590/1516-4446-2018-0030. Available from: < https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6781703/>. [Accessed May 2024].

National Library of Medicine. 2021. “Air pollution exposure and adverse sleep health across the life course: A systematic review.” Environmental pollution (Barking, Essex: 1987) vol. 262 (2020): 114263. doi:10.1016/j.envpol.2020.114263. Available from: <https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7877449/>. [Accessed May 2024].

Sleep Foundation. Available from: <https://www.sleepfoundation.org/>. [Accessed May 2024].

South African Society for Sleep and Health. Available from: <https://sassh.org.za/>. [Accessed May 2024].