Problems falling asleep, nightmares or repeatedly waking up at night: children can also suffer from sleep disorders. A sleep researcher explains what these are and how parents can recognize and prevent them.
Toddlers between the ages of two and six need around 10 to 12 hours of sleep every day. But it’s not every day that the little ones get enough sleep. “Children first have to learn to sleep and especially a regular sleep-wake rhythm,” explains psychologist and sleep researcher Kerstin Hödlmoser.
For some it happens faster, for others it takes longer. According to the expert, it is important that parents do not put too much pressure on themselves. “However, it is important that they set a clear regularity and routine to support the children in this learning process.”
But what if this regularity doesn’t come over time or the child keeps waking up at night? Because it’s not just adults who can suffer from sleep disorders. Children are certainly already affected. In an interview with our editorial team, the expert explains how parents can react in such cases.
What robs children of sleep
So-called insomnia is very common in childhood, reports Hödlmoser. A distinction is made between two types: “Difficulty falling asleep or falling asleep again with dependence on sleep aids – this can be the parents, but also bottles or pacifiers – and a sleep disorder due to inconsistent parenting behavior in combination with resistance from the child when going to bed.”
Kerstin Hödlmoser is an Austrian sleep researcher. © Kerstin Hödlmoser
Nightmares or the so-called pavor nocturnus (night terrors) are also typical. Sleepwalking is also a sleep disorder that often occurs in childhood and then subsides by adolescence.
“But there are also so-called organic sleep disorders in childhood, such as sleep-related breathing disorders, so-called sleep apnea, which can lead to pauses in breathing during sleep,” says the sleep researcher and advises: “You should definitely have this checked medically.”
Talk to children about their sleep
Parents usually experience night terrors. However, other things that affect the child’s sleep quality may be missed. “As soon as the child no longer sleeps in the parents’ bedroom, they often have no idea how long it will take for their child to fall asleep and whether they will wake up at night, have bad dreams and be unable to fall asleep again,” says Hödlmoser, describing the problem. Her tip: “Parents should encourage their children from time to time to think about their sleeping habits and talk about it.”
She also warns: “As the children get older and perhaps take their smartphones to bed without permission, it does not mean that they are sleeping if the lights are turned off and you can no longer hear anything in the children’s room.” That’s why she appeals to parents: “We parents are responsible for ensuring that our children learn healthy sleep habits – and we should be a good role model for this!”
“Children with attention deficit or aggression should always take a look at their sleeping habits. These children often sleep too little or irregularly.”
Kerstin Hödlmoser, sleep researcher
It’s not just at night that it becomes clear whether children sleep well. “Sleep disorders are often noticeable through behavior during the day,” explains Hödlmoser. “If we don’t get enough sleep, we are much more unstable, irritable more easily, and cannot concentrate as well, which is also noticeable in social interactions and makes them more difficult.”
“Children with attention deficit or aggression should always take a look at their sleeping habits. These children often sleep too little or irregularly,” the expert points out. She advises that psychologists and pediatricians should use the classic anamnesis questionnaire to record sleep behavior, especially in the case of attention deficit disorders, hyperactivity disorders, aggressive behavior and abnormal social behavior, she advises.
Rituals and regularity as a decisive factor for good sleep
So can such behavior indicate a sleep disorder? “It doesn’t necessarily have to be a sleep disorder, but parents should be given a few tips in such cases, especially when it comes to regularity,” says Hödlmoser.
Read also
“Sleeping and eating regularly is sometimes laughed at a bit, but anyone who values it will notice an improvement,” says the sleep researcher. If the meal times are the same, for example, the body can adjust and find a rhythm. The same applies to sleep. “What plays a big role here is the classic sleep ritual. Putting on your pajamas, brushing your teeth, reading a story, cuddling – the standard program to relax the body and prepare it for sleep.”
According to the expert, children fall asleep more easily the more routine the sleep ritual is and the timing is adhered to. Many parents probably know this. “For example, if a child usually goes to bed at 8 p.m. and you miss that time, the little ones quickly get excited,” says Hödlmoser. “Of course there can be deviations, but you are doing yourself and the children a big favor if you try to stick to bedtime. Then the children will be fitter during the day. If they don’t get enough sleep, their social skills quickly suffer.”
A situation that all parents are probably familiar with: the child simply doesn’t want to sleep and gets angry. “Then it’s still important to find a way to calm your child down and get them ready for sleep,” says Hödlmoser. According to the sleep expert, it is helpful if parents give their children a reason to enjoy going to bed: “Perhaps read a special favorite story or cuddle for an extra round.” But the most important thing when the child is stubborn is to “remain consistent, even if that is often easier said than done.”
No-go before sleeping: blue light
Some parents allow their children to watch something on their cell phone or tablet before going to bed. However, Hödlmoser strongly advises against this for babies and small children. After all, numerous studies have shown that blue light inhibits the sleep hormone melatonin. Instead, the sleep researcher recommends: “It’s better to read classic stories and cuddle or listen to a radio play – at least something without blue light.”
About the interlocutor
- Assoc.-Prof. Dr. Kerstin Hödlmoser is a psychologist and professor at the University of Salzburg at the Center for Cognitive Neuroscience (CCNS). She researches in the areas of biological psychology (focus on sleep and cognition) and sports psychology (focus: sleep and regeneration in competitive sports).
“This is how the editorial team works” informs you when and what we report on, how we deal with errors and where our content comes from. When reporting, we adhere to the guidelines of Journalism Trust Initiative.
