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Most people will remember waking in a cold sweat after having a nightmare as a child and for many children, this never turns into anything more than a frightening but infrequent occurrence. Sometimes, however, sleep issues can become more serious. It’s thought that around 50% of children in the US will experience sleep problems ranging from night terrors and sleepwalking, to potentially dangerous issues like sleep apnea. Below are some tips to help with the symptoms of common sleep problems such as nightmares and difficulty falling asleep. It’s always advisable to seek the help of a professional if sleep issues are happening very frequently or affecting day to day life.

Banish Bedroom Technology

Children as young as 8 are spending more than two hours a day on their mobile phones in the US and it’s playing havoc with their sleep. The blue light emitted by phones, laptops, tablets and even TV screens stimulates the brain and can cause disruption to natural sleep patterns. It’s also difficult to get a handle on what children are watching and playing on if it’s in their bedroom. Consuming age-inappropriate material can be a big cause of stress and nightmares in young people. Try to initiate an hour of tech-free detox time before bedtime and it’s best to completely ban technology from the bedroom.

Perfect Sleeping Conditions

Fatigue and stress can contribute to increased nightmares and night terrors. In many ways, it’s a vicious circle, the more tired and stressed a child becomes, the more nightmares they get which in turn makes them tired and stressed. Optimizing sleep conditions can help to ease the condition. Complete darkness is the ideal situation for sleep, even a landing light left on can be a distraction (especially to children who have issues falling asleep). Darkness encourages the production of melatonin – the hormone that helps us fall and stay asleep. This is especially important for children who have conditions such as autism, which can affect hormone production levels. Comfort and temperature are also key factors in getting good sleep. Ensure the room temperature is ambient (not too warm or too cold) and that covers are soft and without any scratchy labels.

Natural Remedies to Relax

Hyperactivity and overstimulation can contribute to night terrors, so try to find relaxing activities for children before they sleep. Some people believe that drinking a warm drink at bedtime can help the body to relax. A warm bath is another good way to prepare for sleep. Or incorporate all of these elements into a bedtime routine for children, perhaps with the addition of a calming bedtime story, and they will act as psychological cues that it’s time to go to bed. Anxiety is another major cause of nightmares. Essential oils can be combined to relax and enhance good sleep. There are some simple meditation techniques that can help children to let go of anything that’s troubling them ahead of going to sleep.

Sleep problems are common in childhood but there are lots of ways to influence the environment and the child that can help ease any issues.

KIDSINCO PLAYSCRIPTS ON SLEEP ISSUES:

My Nightmare

Monsters Away

The Worry Doll