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Kids Won’t Sleep? New Study Offers Possible Solutions

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It’s not uncommon for kids to resist bedtime, and when they do, sleep can become a source of stress for both kids and parents. As science continues learning about sleep, it’s importance is undeniable to kids’ health and development, and researchers have began to focus on ways to get kids to rest better.

A recent study looked at toddler sleep habits to determine methods that can improve rest for kids and make bedtime less stressful. Keep reading to learn about the findings and researchers’ tips.

Study Seeks Solutions to Kids’ Bedtime Stress

Some children seem to naturally have more difficulty falling asleep, are restless, and stay awake later than their peers. A surprising 25% of young children experiencing problems falling asleep at night as do 30% of adults, so finding solutions to sleep problems is important.

Study authors, from the University of Colorado at Boulder, wanted to uncover the reason it can sometimes be difficult to get children to fall asleep and find solutions for getting kids the rest they need to stay healthy.

About the Study

The CU Boulder sleep study was published August 2014 in the Journal of Sleep Research. It focused on fourteen kids aged 2.5 years to 3 years old. The children wore activity monitors and parents reported bedtime routines for six days. On the last day of the study, researchers visited homes, covering windows, dimming lights and collecting saliva samples in the six hours before bedtime.

The purpose of the saliva samples was to test for levels of melatonin, a key hormone that the body uses to regulate sleep. Release of melatonin is governed by the body’s internal sleep clock, but is also affected by light. In people that stick to a regular schedule, melatonin levels rise about 2 hours before regular bedtime.

Findings

Among the toddlers in the study, melatonin tended to surge  around 7:40 PM, and most kids were asleep by around 8:40 PM, taking an average of 30 minutes to fall asleep after being tucked in.

“Morning type” toddlers whose melatonin surged earlier (the majority of the group), tended to fall asleep earlier, however those whose melatonin spiked later were more likely to fight bedtime and took closer to an hour to actually fall asleep.

Researchers suggest that parents should look for cues of sleepiness, such as yawns and rubbing eyes, and set children’s bedtimes within 30 minutes of that point. They stress that sleep needs and body rhythms change with age and vary between kids, so bedtime will also need to adapt with kid’s needs.

Encouraging Better Sleep for Kids

This study and other research offers some insight that might be helpful for parents struggling to get kids to bed. (Note: If your child exhibits sleep difficulties for an extended period of time or it begins affecting school or health, always be sure to bring it up with their physician.)

Like adults, children’s sleep-wake cycles are also governed by an internal sleep-wake clock that uses several internal and external cues to keep up running. There is still much to research and learn about the complex nature of sleep, but science has found a few key ways that both adults and kids can improve sleep and normalize cycles.

Allow Enough Time for Rest

On average, preschoolers need 10 to 14 hours of sleep per day, which is usually divided between a midday nap and nighttime sleep. School-age kids need around 10 to 11 hours of sleep.

Make sure you plan your family’s routine with enough time for adequate rest and naps depending on your child’s needs. There’s a sweet spot for parents to find when it comes to bedtimes which can take some practice, as delaying sleep too long can throw off the internal clock (negating melatonin’s drowsiness), but putting them to sleep too early can lead to frustration.

As study authors said, look for signs of tiredness and try to establish bedtimes within 30 minutes or so. Frequent yawning, bad moods, and rubbing their eyes are signs that a child may be ready for bed.

Pay Attention to Light

Light plays a significant role in our circadian rhythms, as it provides the hypothalamus feedback as to whether or not we need to be alert. This has been proven in adults, so there is a good chance the effect translates to children as well. Ensure your child gets daily sunlight exposure early in the day, and begin dimming lights a couple of hours before bed to encourage the body’s natural release of melatonin.

Remove Distractions

Electronics are a source of artificial light, which can also throw off melatonin production. Many sleep experts suggest kids avoid electronics at least 30 minutes before bedtime, and nearly all experts say kids’ rooms should not have televisions. This also includes tablets, phones, computers and electronic toys.

In addition to light, TVs can distract attention away from sleep and reduce overall time spent sleeping, and may even contribute to nightmares, resisting bedtime and sleep anxiety. A better way for them to wind down would be a book, coloring, or other calming activity. A warm bath before bed can also encourage drowsiness due to the temperature fluctuation from hot to cool.

Adjust Bedtimes with Age

While sticking to a regular schedule from night to night is important for keeping circadian rhythms consistent, kids will gradually need less sleep over time. For many families, naps are usually ceased when school begins, and then bedtime gradually becomes later over the years.

If your child begins regularly fighting sleep or doesn’t seem tired at their regular bedtime, gradually adjust their bedtime to one that fits. Consult your child’s doctor to see how much sleep they should be getting (this helpful article on Web MD also outlines expected sleep amounts by age), which can be helpful for planning bedtimes.

The importance of quality sleep continues throughout life (even for us adults), and as children grow their schedules often become more hectic, making it difficult for them to get enough sleep. Reinforcing the importance good sleep hygiene can help increase rest quality, and according to recent studies, healthy sleep habits are also associated with healthier body weight, better immunity, and reduced risk of many chronic diseases.

Sleep studies on preschoolers and children are still in their early stages, but may offer insight into why some children and even adults have different natural sleep cycles. The importance of a full night’s rest is crucial at any age. Your child’s need for rest and their sleeping habits will vary as they grow older, and knowing what to expect and how to support them can make bedtime less stressful for everyone.


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