Kids DO have lots to worry about
Michigan Medicine - University of Michigan
Many bedtime battles stem from children's
after dark worries, suggests a new national poll.
And while most families have bedtime
rituals to help their little ones ease into nighttime, many rely on strategies
that may increase sleep challenges long term, according to the University of
Michigan Health C.S. Mott Children's Hospital National Poll on Children's
Health.
Overall, one in four parents describe
getting their young child to bed as difficult -- and these parents 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," said
Mott Poll co-director Sarah Clark, M.P.H.
"Establishing a consistent bedtime
routine is crucial. When children don't get enough rest, it can impact their
physical development, emotional regulation and behavior."
Nearly one in five parents say they have
given their kids melatonin to help with sleep while a third stay in the room
until their child completely dozes off, according to the nationally
representative poll that includes responses from 781 parents of children ages
one to six surveyed in February.
Nighttime worries interfere with sleep
Parents share common reasons behind bedtime
struggles, with nearly a quarter saying their child's sleep is often or
occasionally delayed due to being worried or anxious.
A particular challenge, parents say, is
when children don't stay asleep. More than a third of parents say their child
wakes up upset or crying, with more than 40% saying their child moves to their
parents' bed and about 30% 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," 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 kids and adults -- get adequate sleep."
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 stuff animal or sucking a pacifier or fingers.
Not only does having a consistent bedtime
routine help make the nighttime transition smoother, Clark says, 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. Clark says,
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 or in the parents' bedroom. 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," 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 polled also use a nightlight
or crack the bedroom door so the child isn't in complete darkness, Clark says,
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. However, Clark cautions to keep white noise machines at no more than 50
decibels and 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
"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," Clark 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's important to keep
electronics such as tablets or televisions out of children's bedroom, 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, 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,"
Clark said.
Have a consistent
approach when children wake up in the night
Credit: Sarah Schultz
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, Clark says, 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," Clark said.
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 ages one to two
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, Clark says.
"Parents may need to adjust sleep
routines gradually to transition to changes to a child's sleep patterns,"
Clark said.
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.
