Young one struggling to sleep? Tips to figure out why and how to improve it.
Grumpy and difficult kids can be the result of a poor night’s sleep. One night is ok, but continued poor sleep can start to affect daily behaviour. Most kids will sleep well, but like adults, they can go through patches of poor sleep. This can be problems getting to sleep, staying asleep or just having poor-quality sleep. There can be a variety of reasons for sleep issues, so we have put together some questions to help you try and get to the bottom of your kid’s sleep issues.
Are they going through a growth spurt?
Kids tend to go through phases when they grow rapidly, then fill out. Teens do the same, but also have hormonal changes too. At these times of rapid development children will need more nutrients. For example, growing bones require many vitamins and minerals, especially calcium, magnesium and vitamin D. The body will prioritise their use for building new structures, but these nutrients are also required to make our sleep hormones.
This can result in children having trouble dropping off or staying asleep. They might also complain of twitchy legs when they get into bed or generally of achy legs or joints. Supporting good levels of these key nutrients could make all the difference for a good night's sleep.
Is your child stressed about something?
Quite often when there is a change in life situation a child might become stressed and anxious and this can affect their sleep. Starting school, changing schools or a change in family situation may be enough to arouse anxiety and start the release of stress chemicals like cortisol that can keep them awake or wake kids in the night.
You might also notice other nervous behaviors during the day that would give you clues that your child is stressed. For example, mood changes, irritability, avoidance of situations, poor eating or concentration problems.
Is something in their diet not agreeing with them?
Sometimes what we eat affects our mood and sleep. For kids who seem too wound up to go to sleep look at what they are eating and drinking. Triggers for kids being wired could be too much sugar, caffeine or additives in processed foods.
Sometimes food intolerances can affect sleep. For example, for some children, gluten-containing foods can make them overstimulated. Sometimes gluten, dairy or other intolerant foods can give stomach aches that might affect sleep. Dairy is also commonly linked with breathing issues, which can lead to snoring and sleep apnea in extreme cases.
Eating too late or too close to bedtime can fuel energy that kids don’t need at that time of night.
Have they developed bad habits?
Children can develop bad habits around sleep behviours. For younger kids it might be getting out of bed and coming into the family room on a number of creative pretexts, getting into bed with parents or needing a parent to stay in their room when they go to sleep.
Teens might be having sneaky device times chatting to friends or looking at TikTok, gaming or putting off homework until late at night. Bedtime routines are important for the brain and body to relax ready for sleep, so bad habbits should be stopped before they become set in.
Tips for a good night’s sleep
Hopefully, some of the above questions have helped identify some causes of your child’s sleep issues. Here are some tips to help you support them to get a better night’s sleep.
Rebalancing your brain chemicals for awake and asleep times can be as easy as spending more time outdoors. We need the contrast of being out in the light to make chemicals like cortisol that keep us sharp and then experience evening darkness so we make serotonin and melatonin that make us sleepy at night. Make sure kids get outside daily to get that light/dark contrast.
Get kids moving
Exercise is great for releasing feel good hormones that help us feel more happy and relaxed. Studies have shown that 3 to 5 days of moderate to vigorous aerobic exercise for 45-60 minutes benefits physical and mental wellness in children.
1 In terms of sleep a study on school-age children showed that the more active children were, the shorter the time for them to fall asleep. Exercising outdoors also confers the benefit of daylight exposure.
Drop the devices
Remove devices and games at least an hour before bed. The blue light on devices tells the brain it is still daytime and stops the production of melatonin our sleep hormone. Devices and games stimulate the mind and keep kids alert. Not what they need for relaxing for sleep.
Think about drinks
Sugary drinks can affect relaxation if you are having them late in the afternoon or in the evening. Try sticking with water later in the day or milk in the evening as this contains tryptophan, an amino acid that is needed to make our sleep hormones. Milk also contains lactium a substance shown to help make you feel calmer.
For bigger kids make sure they are not consuming too many caffeinated drinks, energy or sports drinks, especially later in the day.
Minerals for growth
Topping up key bone minerals such as calcium, magnesium and vitamin D can make all the difference to a child’s sleep if they are going through a growth spurt. Calcium and magnesium are needed for falling asleep, but also for healthy sleep patterns. Both are found in the same kinds of foods such as meat, fish, eggs, dairy products, green leafy vegetables, nuts and seeds.
Vitamin D is also found in eggs and oily fish, so increase these types of food, but also remember that spending time outdoors in sunshine is also important for making vitamin D.
Stick with routines
It is important to establish a routine for kids, both younger and older, for going to bed. Research shows that kids with good bedtime routines have better sleep in terms of falling asleep, staying asleep and sleep duration. Encourage kids into an established routine, for example, send them off at a set time to clean their teeth and sit in bed and read.
The advice is also to try and maintain similar patterns at the weekend, when with teens who might be tempted to go to bed later and sleep in late.
Around stress and anxiety
When looking at younger children they can often get triggered around bedtime. For instance, if they are going through a phase of being afraid of the dark use a nightlight or give them a toy for comfort at these times. Avoid any scary stories around bedtime. Herbs such as passionflower and chamomile can help support relaxation before going to bed. Let’s Dream Drops our natural sleep remedy, features these two herbs in researched amounts for calming kids for sleep, plus magnesium to cover off those growth spurts.
For all children, sit down with them and see if there is anything on their minds at the moment. Ideally, do this during the day rather than just before you want them to go to sleep. Let them know you are there to help if they need help working through an issue.
Another herb that can be useful in supporting kids through an anxious, stressful time is saffron. It helps the nervous system adapting to stress, supports relaxation and can help with low mood which can also be a factor in sleep issues. This is why saffron is a key ingredient in Good Mood Chews.
About the author
Naturopath (Dip. Naturopathy, Dip. Herbal Medicine)
Jane is a NMHNZ qualified Naturopath and Medical Herbalist with over ten years experience as a successful private practitioner and consultant.
She has also worked on the Clinicians brand for over ten years and is heavily involved in formulating all of our new products.
Natural health is her passion and in her spare time, Jane can be seen at the gym, on the golf course or in the garden growing veges.
- Hosker DK, Elkins RM, Potter MP. Promoting Mental Health and Wellness in Youth Through Physical Activity, Nutrition, and Sleep. Child Adolesc Psychiatr Clin N Am. 2019 Apr;28(2):171-193. doi: 10.1016/j.chc.2018.11.010. Epub 2019 Feb 6. PMID: 30832951.
- https://www.medicalnewstoday.com/articles/158482#1 Accessed 22-6-23
- Hale, L., Berger, L. M., LeBourgeois, M. K., & Brooks-Gunn, J. (2011). A longitudinal study of preschoolers’ language-based bedtime routines, sleep duration, and well-being. Journal of family psychology : JFP : journal of the Division of Family Psychology of the American Psychological Association (Division 43), 25(3), 423–433. https://pubmed.ncbi.nlm.nih.gov/21517173/
Kijana anayejitahidi kulala? Tips kwa nini na jinsi ya kuboresha Watoto wenye hasira na wenye ugumu wanaweza kuwa matokeo ya usingizi mbaya wa usiku. Usiku mmoja ni sawa, lakini kuendelea na usingizi mbaya kunaweza kuanza kuathiri tabia ya kila siku. Watoto wengi hulala vizuri, lakini kama watu wazima, wanaweza kupata usingizi mbaya. Hii inaweza kuwa matatizo ya kupata usingizi, kukaa usingizi au tu kuwa na usingizi duni. Kuna sababu nyingi za matatizo ya usingizi, kwa hiyo, hapa ni baadhi ya sababu za kusababisha matatizo ya usingizi kwa watoto wako. Je, wanaendelea kukua kwa kasi? Watoto huendelea kupitia hatua ambazo huanza kukua haraka na kisha kukamilika. Vijana hufanya vivyo hivyo, lakini pia wana mabadiliko ya homoni. Katika nyakati hizi za ukuzi wa haraka watoto watahitaji virutubisho zaidi. Kwa mfano, mifupa inayokua inahitaji vitamini na madini mengi, hasa kalsiamu, magnesiamu na vitamini D. Mwili utaweka kipaumbele kwa matumizi yao kwa ajili ya kujenga miundo mipya, lakini virutubisho hivi pia vinahitajika kutengeneza homoni zetu za usingizi. Hilo laweza kusababisha watoto wawe na matatizo ya kulala au kulala usingizi. Pia wanaweza kulalamika juu ya miguu inayotetemeka wanapolala au kwa ujumla juu ya miguu au viungo vinavyoumiza. Kuongeza kiwango kizuri cha virutubisho hivi muhimu kunaweza kufanya tofauti kubwa kwa usingizi mzuri wa usiku. Je, mtoto wako ana wasiwasi kuhusu jambo fulani? Mara nyingi wakati kuna mabadiliko katika hali ya maisha mtoto anaweza kuwa na mkazo na wasiwasi na hii inaweza kuathiri usingizi wao. Kuanza shule, kubadilisha shule au mabadiliko katika hali ya familia inaweza kuwa ya kutosha kuamsha wasiwasi na kuanza kutolewa kwa kemikali za mkazo kama vile cortisol ambayo inaweza kuwafanya wasingetulia au kuamsha watoto usiku. Unaweza pia kuona tabia nyingine za wasiwasi wakati wa mchana ambazo zinaweza kukupa dalili kwamba mtoto wako ana mkazo. Kwa mfano, mabadiliko ya hisia-moyo, kukasirika, kuepuka hali, kula vibaya au matatizo ya kukaza fikira. Je, kuna jambo fulani katika chakula chao lisilopatana na maoni yao? Wakati mwingine kile tunachokula huathiri hali yetu ya moyo na usingizi. Kwa watoto ambao wanaonekana kuwa na wasiwasi sana kwenda kulala, angalia kile wanachokula na kunywa. Vifaa vya kuchochea watoto kuwa na waya vinaweza kuwa sukari nyingi sana, kafeini au nyongeza katika vyakula vilivyotengenezwa. Nyakati nyingine kutovumilia chakula kwaweza kuathiri usingizi. Kwa mfano, kwa watoto fulani, vyakula vyenye gluten vinaweza kuwafanya wachochewe kupita kiasi. Wakati mwingine gluten, maziwa au vyakula vingine visivyoweza kuvumilia vinaweza kusababisha maumivu ya tumbo ambayo yanaweza kuathiri usingizi. Pia, kwa kawaida maziwa huhusianishwa na matatizo ya kupumua, ambayo yanaweza kusababisha kunung'unika na kukosa kupumua wakati wa usingizi. Kula marehemu sana au karibu sana na wakati wa kulala kunaweza kuongeza nishati ambayo watoto hawaitaji wakati huo wa usiku. Je, wamekuwa na mazoea mabaya? Watoto wanaweza kusitawisha mazoea mabaya kuhusu tabia za kulala. Kwa watoto wadogo, inaweza kuwa kutoka kitandani na kuingia katika chumba cha familia kwa sababu kadhaa za ubunifu, kuingia kitandani na wazazi au kuhitaji mzazi kukaa katika chumba chao wanapokwenda kulala. Vijana wanaweza kuwa na nyakati za kifaa cha siri kuzungumza na marafiki au kuangalia TikTok, kucheza michezo ya kubahatisha au kuahirisha kazi za nyumbani hadi usiku wa manane. Mazoea ya kulala ni muhimu kwa ubongo na mwili kupumzika tayari kwa usingizi, kwa hivyo tabia mbaya zinapaswa kukomeshwa kabla ya kuingizwa. Usingizi mzuri wa usiku: Kwa matumaini, maswali haya yameweza kukusaidia kutambua sababu za matatizo ya usingizi. Hapa kuna vidokezo kadhaa vya kukusaidia kuwasaidia kupata usingizi bora wa usiku. Kupunguza kemikali za ubongo wakati wa kuamka na kulala ni rahisi kama kutumia muda mwingi nje. Kwa sababu ya tofauti ya mwanga, tunahitaji kemikali kama vile cortisol ambayo hutufanya tuwe na nguvu, na tunahitaji serotonini na melatonini ambayo hutufanya tuwe na usingizi usiku. Hakikisha watoto wako nje kila siku ili kupata tofauti hiyo ya mwanga na giza. Mazoezi ni muhimu kwa kutolewa kwa homoni za kujisikia vizuri ambazo hutusaidia kujisikia furaha na kupumzika. Utafiti unaonyesha kuwa mazoezi ya aerobic ya wastani hadi ya nguvu kwa dakika 45 hadi 60 kwa siku 3 hadi 5 yana faida kwa afya ya mwili na akili ya watoto. Utafiti uliofanywa juu ya watoto wa umri wa kwenda shule ulionyesha kwamba kadiri watoto walivyo na shughuli nyingi, ndivyo walivyo na muda mfupi wa kulala. Kufanya mazoezi nje pia kunatoa faida ya kuathiriwa na nuru ya mchana. Kuondoa vifaa vya kompyuta na michezo angalau saa moja kabla ya kulala. Nuru ya bluu ya vifaa vya kupumzika huonyesha ubongo kwamba bado ni mchana na inazuia uzalishaji wa melatonini, homoni ya usingizi. Vifaa na michezo huchochea akili na kuwafanya watoto wawe macho. Si kile wanachohitaji ili kupumzika na kulala. Kwa mfano, unaweza kunywa vinywaji vyenye sukari, ambavyo vinaweza kukusababisha usumbufu wa kupumzika, ikiwa unakunywa jioni au jioni. Kwa hivyo, kwa kawaida, maji ya mchana au maziwa ya jioni huchukua nafasi ya tryptophan, ambayo ni asidi ya amino inayohitajika kutengeneza homoni za usingizi. Maziwa pia yana lactium, ambayo ni dutu inayosaidia kupunguza maumivu. Kwa watoto wakubwa, hakikisha hawawezi kunywa vinywaji vingi vya kafeini, nishati au vinywaji vya michezo, haswa baadaye mchana. Kuongeza madini muhimu ya mifupa kama vile kalsiamu, magnesiamu na vitamini D inaweza kufanya tofauti zote kwa usingizi wa mtoto ikiwa wanaendelea na ukuaji wa haraka. Kalsiamu na magnesiamu zinahitajika ili usingizi, lakini pia kwa ajili ya mifumo ya usingizi yenye afya. Vyote viwili vinapatikana katika aina sawa za chakula kama vile nyama, samaki, mayai, bidhaa za maziwa, mboga za majani ya kijani, karanga na mbegu. Vitamini D pia hupatikana katika mayai na samaki wenye mafuta, kwa hivyo ongeza aina hizi za chakula, lakini pia kumbuka kuwa kutumia wakati nje katika jua pia ni muhimu kwa kufanya vitamini D. Shika na utaratibu. Utafiti unaonyesha kuwa watoto wenye mazoea mazuri ya kulala wanapata usingizi bora katika suala la kulala, kukaa usingizi na muda wa kulala. Wazo: Weka utaratibu wa kawaida, kwa mfano, kuwapeleka kwa wakati maalum kusafisha meno yao na kukaa kitandani kusoma. "Kama ilivyoelezwa hapo juu, ""Kujaribu na kudumisha mifumo kama hiyo mwishoni mwa wiki, wakati na matineja ambao wanaweza kujaribiwa kwenda kitandani baadaye na kulala marehemu.""" Mkazo na wasiwasi: Wakati wa kuangalia watoto wadogo, mara nyingi wanaweza kuchochewa karibu na wakati wa kulala. Kwa mfano, ikiwa wanaogopa giza, tumia taa ya usiku au uwape kitu cha kuchezea. Epuka hadithi zozote zenye kuogopesha kabla ya kulala. Mimea kama vile passionflower na chamomile yaweza kusaidia kupumzika kabla ya kwenda kulala. "Kama ""Dream Drops"" dawa yetu ya asili ya usingizi, ina mimea hii miwili katika kiasi cha utafiti kwa ajili ya kutuliza watoto kwa usingizi, pamoja na magnesiamu kufunika wale ukuaji spurts." Kwa watoto wote, kukaa chini na wao na kuona kama kuna kitu katika akili zao kwa sasa. Kwa hiyo, ni bora kufanya hivyo wakati wa mchana badala ya kabla tu ya mtoto kulala. Waambie kwamba uko karibu kuwasaidia ikiwa wanahitaji msaada wa kutatua tatizo fulani. Mimea mingine inayoweza kusaidia watoto kukabiliana na wasiwasi na mkazo ni zabibu. Inasaidia mfumo wa neva kukabiliana na mkazo, inasaidia kupumzika na inaweza kusaidia na hali ya chini ya hisia ambayo pia inaweza kuwa sababu ya matatizo ya usingizi. Hii ndiyo sababu saffron ni kiungo muhimu katika Good Mood Chews. Kuhusu mwandishi Naturopath (Dip. Naturopathy, Dip. Mtaalamu wa dawa za mitishamba (NHMHNZ) na mtaalamu wa dawa za mitishamba (NHMHNZ) ana uzoefu wa miaka kumi kama mtaalamu wa kibinafsi na mshauri. Pia amefanya kazi kwenye chapa ya Clinicians kwa zaidi ya miaka kumi na anashiriki sana katika kutengeneza bidhaa zetu zote mpya. Afya ya asili ni shauku yake na katika wakati wake wa bure, Jane anaweza kuonekana katika mazoezi, kwenye uwanja wa gofu au katika bustani kukua mboga. - Hosker DK, Elkins RM, Potter MP. Kukuza Afya ya Akili na Afya ya Vijana Kupitia Shughuli za Kimwili, Lishe, na Usingizi. Mtaalamu wa Magonjwa ya Akili ya Watoto na Vijana Clin N Am. 2019; Apr 28 (2): 171-193. doi: 10.1016/j.chc.2018.11.010. Epub 2019 Feb. 6 PMID: 3083295 "Hii ni kwa sababu ya ""Makubaliano ya Usalama"" ambayo yalianzishwa na ""Makubaliano ya Usalama"" na ""Makubaliano ya Usalama"" na ""Makubaliano ya Usalama"" na ""Makubaliano ya Usalama"" na ""Makubaliano ya Usalama"" na ""Makubaliano ya Usalama"" na ""Makubaliano ya Usalama"" na ""Makubaliano ya Usalama.""" (2011). Utafiti wa muda mrefu wa watoto wa shule ya mapema wa lugha ya msingi ya vitendo vya kulala, muda wa usingizi, na ustawi. Journal of Family Psychology (JFP) ni jarida la Shirika la American Psychological Association (Division 43), 25 (3) 423-433 "Kama ilivyoelezwa katika taarifa ya ""Publication of the National Register of Historic Places"" (NRC No. 21177-1277)."