21 Jul 2023

Are your kids getting enough sleep?

Sleep is something so simple and fundamental that we’re meant to be able to do it with our eyes closed (excuse the pun). Unfortunately, in our busy and complex world, sleep is often something that doesn’t always come easily.

Sleep is as essential to human survival and wellbeing just as food, water, nutrition, and exercise are. Sleep impacts nearly every aspect of the body, the brain, the metabolism, the immune system, and even our moods. Physical, emotional, and mental health all depend, in part, on good sleep (that is why psychologists will always ask their clients about how they’re sleeping).  

Sleep is AMAZING! It feeds our brains, recharges our batteries, and even helps us process information. Our bodies repair while we sleep. For kids in particular, sleep aids growing brains and bodies.   

It is also true that as we age, we need less sleep – this means that kids technically need much more sleep than their parents! Kids Helpline recommends the following around sleep for kids: 

Unfortunately, lots of kids don’t get enough sleep for many kinds of reasons. Sleep problems are a really common challenge for parents.  

Research tells us that sleep deprived brains function differently. Without sleep, a child’s brain and body is quite literally just not capable of functioning at their best. This can make playing, learning and concentrating at school really difficult.  

Over time, kids may experience behavioural, mental and emotional symptoms.

These symptoms might even look like mental illness – moodiness, irritability, forgetfulness, short attention span, decreased interest/motivation, emotional dysregulation, impulsivity, increased stress… Unfortunately, the list goes on. 

Chatting with a child to determine the cause of their sleep challenge is always a great first step. There could be any number of things holding them back from getting the good quality sleep they need. Some examples are: 

  • Worries or anxiety: this is very common, and there are all sorts of strategies you can use to support kids who’s overactive “what if?!” brains are preventing them from falling asleep. A great resource that some psychologists use and recommend is the book What do to when you Dread your Bed by Dawn Huebner.
  • Staying up on screens: kids don’t have fully developed brains. This means regulating their own screen time just isn’t possible without support from another person – their brains just aren’t developed enough to use games, phones, iPads, or computers in moderation. This is why some kids who don’t have supervision and support to regulate screen time may find themselves staying up all night. 

Sleep hygiene refers to a set of recommended habits and behaviours designed to promote quality sleep. Here are some suggestions around building healthy sleep hygiene habits at home.  

Start with daytime habits: 

  • Don’t eat dinner too late 
  • Have a day balanced with play, exercise, and rest 
  • Keep a regular bedtime 
  • Try to avoid being in bed unless it is sleep time 
  • Strive for a balanced, healthy diet 
  • Avoid caffeine and sugary treats before bedtime  
  • Help kids understand how amazing sleep is, and help them make it a priority. 

Create a pre-bedtime ritual: 

  • Wind down for at least half an hour before bedtime – pick an enjoyable, calm activity to do (reading, stretching, lullaby, music). Adults may need to do this with their young kids. 

Lights and screens: 

  • Turn off screens (TV, iPad, phone, computer, video game) and other bright lights during your pre-bedtime ritual. They can stimulate the brain and make it harder to fall asleep. 
  • Try to do this at least 30 minutes before bed. 

 The right environment 

  • Try to have the room at a slightly cooler temperature 
  • Have a worm shower/bath before bed 
  • Create a bed-time oasis by using dim lights, dark curtains, white noise machines (or a white-noise app), and yummy essential oils 

 Relaxation 

  • One of the keys to smoothly falling asleep is relaxation. The relaxation response is a physiological process that positively affects both the mind and body. By reducing stress and anxiety, the relaxation response can enable you to peacefully drift off to sleep. 
  • An example of techniques are controlled breathing, or progressive muscle relaxation.  
  • There are many free apps and YouTube videos to help your kids learn these with you. 

With time and support, many kids will grow past their sleep challenges. If sleep problems are persistent, checking in with a trusted health professional is important. 

You can also contact Parentline or Kids Helpline for free counselling and parent/carer support. 

How to Access a Psychologist at CQ Psych Services:

  • Contact us directly by calling 07 4972 6929 or email admin@cqpsychservices.com.au
  • Ask your GP or health professional to refer you to our clinic.
  • Come in and see our friendly staff at Shop 1 & 2, 13 Tank Street, Gladstone QLD 4680.
  • Visit our website and complete a ‘Request an Appointment’ form and one of our friendly staff will reply to your enquiry. Website: https://cqpsychservices.com.au/

Author: Kelsie Realf

Psychologist