Getting enough high-quality sleep is essential for both children and adults. Sleep supports physical health, brain function, emotional regulation, and development. In the short term, sleep deprivation can lead to poor concentration, irritability, and increased stress. Long-term sleep issues may be linked to chronic conditions such as heart disease, high blood pressure, and stroke.

Sleep Problems in Children Are Common

According to the Public Health Agency of Canada, 1 in 4 Canadian children aren’t getting enough sleep. Warning signs of sleep deprivation in kids may include:

    • Excessive yawning and daytime drowsiness
    • Hyperactivity or impulsiveness
    • Irritability or mood swings
    • Difficulty focusing or short attention span

If your child is showing signs of poor sleep, there are many strategies that can help.

1. Try Sleep Training

Sleep training for children teaches them how to fall asleep independently. A step-by-step approach can include:

    • Talking about bedtime fears (e.g., fear of the dark)
    • Gradually increasing space between caregiver and child at bedtime (bedside → across the room → outside the room)
    • Offering comfort and consistency throughout the process

This gradual transition can help children become more confident and secure sleeping alone.

2. Create a Consistent Bedtime Routine

A reliable bedtime routine builds structure and predictability. Start with:

    • A set bedtime every night
    • A bedtime chart (e.g., bath → brush teeth → storytime → lights out)
    • A sleep journal or tracker to record how the child slept and how they felt upon waking

Relaxing activities like reading or taking a warm bath before bed can reduce stress and signal the body it’s time to wind down.

3. Minimize Nighttime Dependence

Some children fall asleep easily but wake up during the night and seek out family members. If this becomes a habit:

    • Gently return the child to their bed each time
    • Avoid reinforcing the behavior with prolonged cuddling or conversation
    • Consider a reward system for nights spent in their own bed

This encourages long-term independence and better sleep habits.

4. Focus on Sleep Hygiene for Kids

Good sleep hygiene sets the foundation for restful nights. Tips include:

    • Ensure the room is dark, quiet, and at a comfortable temperature
    • Remove electronics from the bedroom
    • Limit screen time at least 1 hour before bed (studies show screen use delays sleep)
    • Avoid large meals or sugary snacks close to bedtime
    • Keep the bed for sleeping only, no homework or eating

These habits help the brain associate the bed with rest, improving sleep onset and quality.

5. Consult a Doctor for Persistent Sleep Issues

While occasional sleep issues are normal, ongoing sleep problems may signal a medical issue or sleep disorder. A pediatrician can:

    • Assess for underlying conditions (e.g., allergies, sleep apnea)
    • Recommend Cognitive Behavioural Therapy (CBT) for sleep
    • Refer to a specialist, such as an ENT
    • Order sleep studies if needed
    • Prescribe medication in rare cases

It’s important to seek medical guidance if a child experiences choking, gasping, or breathing issues during sleep.

Final Thoughts: Helping Your Child Sleep Better

Most children can overcome sleep challenges with the right support. Healthy sleep routines, consistent habits, and a calming environment go a long way in improving sleep. But when problems persist, don’t hesitate to speak to a healthcare professional for further help.