What are sleep problems in children and teenagers?

Sleep problems in children and teens include:

  • not wanting to go to sleep
  • having trouble going to sleep
  • not sleeping during the night
  • waking up during the night.

What causes common sleep problems in children and teenagers?

Children’s sleep problems might be caused by things like:

  • too much noise and activity before bedtime
  • an uncomfortable sleep environment
  • unhealthy or irregular eating habits
  • not enough physical activity
  • illnesses, health conditions or anxiety.

Sometimes children’s sleep behaviour can look like a problem, but it’s a common part of development. This includes:

  • night terrors, nightmares and sleepwalking
  • bedwetting and toileting.

Too much noise and activity before bedtime

Problem

Too much noise, activity or screen use before bed can overexcite or overstimulate your child and make it harder for them to feel ready for sleep.

Solution

A solution for this is a bedtime routine that includes up to an hour of quiet time with no screens. This will help your child wind down for sleep.

Sometimes changes to your child’s normal bedtime routine can affect how well they relax or settle for sleep – for example, daylight saving, jet lag or a new bedroom. These sleep problems usually sort themselves out within a week or so, as your child’s sleep cycle adjusts to a new routine.

Uncomfortable sleep environment

Problem

An uncomfortable sleep environment might make it harder for your child to get to sleep. For example, it might be too light or noisy where your child sleeps. Or your child might be too hot or too cold.

Solution

A comfortable environment for sleep is usually quiet, dimly lit and neither too hot nor too cold:

  • Keep noise levels consistent by closing windows and doors, hanging heavier curtains over windows, or putting a draft blocker under the door.
  • Play soft music, rain sounds and other low-level noise. This can block out sudden noises and help your child stay asleep or soothe them if they wake.
  • Block out light with closed windows and doors, window coverings and so on. This might also help to muffle the sounds of traffic or early risers.
  • Try using a fan if the room is too hot or adding an extra blanket or covering if your child says they’re cold.

Good sleep habits like bedtime routines and comfortable sleep environments can help with sleep problems. You might have to try a few things to find what most helps your child. If you don’t see any improvements after 2-4 weeks, it’s worth talking to your child’s GP. There might be medical or psychological reasons for your child’s sleep problems.

Unhealthy or irregular eating habits

Problem

What and when your child eats and drinks can affect their ability to settle down at night. For example:

  • Feeling hungry or too full before bed can make it harder for your child to get to sleep.
  • Caffeine can keep your child awake. Caffeine is in chocolate, cola, tea, coffee and energy drinks.
  • Irregular meals can make your child’s body clock irregular, so they don’t feel ready for sleep.
  • Iron deficiency can cause restless sleep and waking during the night.

Solution

  • Offer your child a balanced diet with a variety of healthy foods.
  • Make sure your child avoids caffeine for at least 6 hours before bed.
  • Offer a satisfying evening meal at a reasonable time.
  • Make sure your child has enough iron in their diet from red meat, legumes or other sources.

Not enough physical activity

Problem

If your child isn’t doing enough physical activity during the day, they might not be feeling physically tired enough to sleep at night.

Solution

Encourage your child to be more active during the day. Even a family walk before dinner can make a difference.

It’s great if your child can be active outside, because plenty of natural light during the day also helps with sleep.

Australian guidelines recommend that children aged 5-17 years have at least 60 minutes of moderate to vigorous physical activity every day. Read more about physical activity for young children, physical activity for school-age children and physical activity for pre-teens and teenagers.

Common childhood illnesses

Problem

Common illnesses like colds or ear infections can sometimes make it hard for children of all ages to settle or sleep well. This is normal.

But if your young child has been sick, you might have been getting up in the night to soothe and settle them. Once your child is better, they might like to keep having that extra night-time attention.

Solution

You might need to be firm about getting your child back into their normal bedtime routine.

Chronic medical conditions

Problem

Chronic health conditions like eczema, asthma or epilepsy can also affect children’s sleep.

Solution

Talk with your child’s GP if your child has sleep problems and a chronic condition.

Some children snore. If your child snores all the time, even when they’re well, consider talking with your child’s GP. Snoring can sometimes be a sign of sleep apnoea.

Worries and anxiety

Problem

If your child is worried about something, they might find it hard to get to sleep or get back to sleep if they wake in the night.

Anxiety can affect children’s sleep too. And if your child is sleeping poorly, this can make their anxiety worse.

Solution

  • Deal with small worries straight away. For example, ‘Yes, you can have Isla over to play on the weekend even though Grandma is staying with us’.
  • Set a time to talk about bigger worries. For example, if your child is worried about doing a speech in front of the class, set aside time after school to talk and listen to your child.
  • Work together on solutions to big problems like bullying. During the day, tell your child how you plan to help them, and remind them again if they start to worry at bedtime.
  • See your GP or another health professional if your child’s anxiety seems unusually severe.

Caring for a child with sleep problems can disrupt your family routine. It can also cause poor sleep, stress, anxiety or even depression for you. Try to look after yourself and ask for help from family and friends. Parenting helplines can also help.

Night terrors, nightmares and sleepwalking

Problem

If your child sometimes wakes up screaming or crying, it could be a night terror or a nightmare. Some children might also sleepwalk.

Solution

Remember that night terrors, nightmares and sleepwalking are all common aspects of development. But talk to your child’s GP if:

  • your child seems awake and very distressed during or after these experiences and can remember them
  • you’re worried about your child’s night terrors, nightmares or sleepwalking.

Bedwetting and toileting

Problem

Your child might wake because they’re wetting the bed. Or they might wake to go to the toilet and then find it hard to get back to sleep.

Solution

Talk with the GP if toilet training and bedwetting are problems for your child.

How to get help for your child’s sleep problems

Talk with your child’s GP if you’ve been trying good sleep habits and lifestyle changes, and they don’t seem to be helping.

The GP might refer you to a paediatrician, psychologist or other health professional who’s experienced in treating children’s persistent sleep problems.

You can also go to Australian Psychological Society – Find a psychologist to look for psychologists with expertise in sleep problems.

What about medicine for children’s sleep problems?

Medicine isn’t the best solution to sleep problems, but it can help in some extreme cases. You should give your child sleep medicine only if your doctor advises you to do so and only if the doctor is supervising your child’s treatment.

Persistent sleep problems affect your child’s ability to sleep or settle over a long period, typically for more than one month. This can make it hard for them to function during the day over a long period of time. Talk with your child’s GP if you’re concerned.

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