About sleep problems and solutions in children and teenagers

All children and teenagers can sometimes have trouble getting to sleep and staying asleep. These sleep problems might be caused by or related to things like:

  • bedtime routines
  • sleep environments
  • unhealthy eating habits
  • lack of physical activity
  • illnesses, health conditions or anxiety.

Sometimes 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.

Bedtime routine

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. A solution for this is a bedtime routine that includes up to an hour of quiet time. 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.

Sleep environment

Some sleep environments might make it harder for your child to get to sleep.

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

Eating habits

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

If you think your child’s eating habits during the day might be causing sleep problems, you can make sure that your child:

  • avoids caffeine for at least 6 hours before bed – there’s caffeine in energy drinks, coffee, tea, chocolate and cola
  • has a satisfying evening meal at a reasonable time – feeling hungry or too full before bed can make it harder for your child to get to sleep
  • has enough iron in their diet from red meat, legumes or other sources – iron deficiency can cause restless sleep and waking during the night.

Physical activity

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

It’s a good idea to 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

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. If this sounds like your situation, you might need to be firm about getting your child back into their normal bedtime routine.

Chronic health conditions

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

It’s a good idea to 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

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.

You can deal with some worries straight away. For example, ‘Yes, you can have Isla over to play on the weekend even though Grandma is staying with us’.

Other worries will need more time and talk. For example, if your child is worried about doing a speech in front of the class, you could set aside time after school to listen to your child and work together on solutions.

Big problems like bullying can worry your child and affect their sleep over a longer period. If your child knows what you’re doing to work on the problem, it might help them sleep better. During the day, tell your child how you plan to help, and remind them again if they start to worry at bedtime.

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

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

Although night terrors, nightmares and sleepwalking are all common aspects of development, it’s best to talk to your child’s GP if you’re worried or if your child’s behaviour seems severe.

Bedwetting and toileting

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.

You can talk with the GP if toilet training and bedwetting are problems for your child.

Getting help for sleep problems in children and teenagers

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. You might be referred 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.

Medicine

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. 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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