Helping Kids Sleep Through the Night: A Parent's Guide
Sleep habits, a good sleep environment, and a consistent sleep routine all help kids get a good night's sleep. There can be numerous reasons why kids wake up at night, such as developmental issues, emotional problems, environmental disturbances, illness, or an erratic sleep schedule.
Parents can promote good sleep at night by keeping consistent bed and wake times, implementing a wind-down routine, fostering healthy habits during the day, and making the bedroom a comfortable and relaxing place to be. There is also physical comfort. The right pillow and bedding can support sleep appropriately and comfortably for children who are developmentally ready to sleep with a pillow. Knowing how different factors influence your child’s sleep can help you design a sleep routine that makes bedtime easier and nighttime waking less intrusive.
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What Does Sleeping Through the Night Mean for Kids?
For kids, sleeping through the night generally means staying asleep for a long stretch without needing a parent to help them settle back down. That doesn’t mean a child will never stir or flicker briefly awake. Waking up briefly between sleep cycles is typical behavior in kids, and most children will just roll over and fall back asleep.
The pattern can take different forms at every age. Younger babies and toddlers tend to wake more often, and many older children can sleep for longer stretches. Waking occasionally does not indicate kids’ sleep problems. Nighttime waking can happen due to a nightmare, illness, thirst, a change of routine, or something as simple as an uncomfortable sleep environment.
Why Do Kids Wake Up During the Night?
A child may wake up during the night because of poor sleeping habits, physical discomfort, anxiety, nightmares, transient changes in routine, or a poor sleeping environment.
Here are the common reasons kids wake up at night and what may be disturbing their sleep:
Sleep-onset associations
A child who goes to sleep with a parent nearby, being rocked, or with a pacifier, may seek the same conditions after he naturally wakes up at the end of a sleep cycle. Reducing these wake-ups can be done by teaching some self-settling skills that are appropriate for each age.
Nightmares and night terrors
Nightmares can awaken the child and produce fear or distress. In night terrors, a child may cry, scream or sit up, but remains nearly asleep and generally has no recollection of the occurrence the next day.
Physical discomfort or illness
Hunger, thirst, teething, colds and congestion, allergies, and other illnesses can all interrupt children’s sleep. Sleepwear, sheets, mattresses, bedding, etc. may be uncomfortable and cause a child to awaken.
Overtiredness and change in routine
Late bedtimes, skipped or changing naps, travel, and irregular schedules may upend the child’s sleep schedule. Being overtired can also make it more difficult for some children to settle and remain asleep.
Anxiety and separation fears
Nighttime waking can be caused by worries about school, transitions in the home, separation from parents, fear of the dark, and other issues. Children can require some reassurance before going back to sleep.
Discomfort with bedding and/or pillows
Bedding that is too warm, heavy, rough, or restrictive can disturb sleep. For older children who are ready developmentally, a kids' pillow can add a layer of comfort. Infants should not be placed to sleep on pillows or with loose bedding.
Bedroom disruptions
Light, noise, room temperature, or other changes in the bedroom can interrupt sleep. Keeping the sleep environment quiet, comfortable, and consistent can support better sleep habits for kids.
How to Help Kids Sleep Through the Night
A regular hour for sleeping, plenty of activity during the day, a soothing bedtime ritual, and a comfortable sleep environment for kids can help your little one fall more easily to sleep and stay asleep longer.
Here are 7 practical ways to prevent kids' sleep problems through the night and build healthy sleep habits for kids:
1. Keep Bedtime and Wake-Up Times Consistent
Go to bed and wake up at the same time each day, including weekends, if possible. Having a consistent time for sleeping helps the body get used to the time for waking and sleeping.
Tip: When changing the bedtime of your child, do not make too abrupt changes in it all at once.
2. Follow the Same Bedtime Routine for Kids
A consistent routine prior to sleeping is instrumental for the child to transition from the day toward sleep. Nighttime routines, including brushing your teeth, putting on pajamas, reading, and getting in bed, are a good start.
Tip: Keep the same order each night so that your child will know what is coming without you having to remind him.
3. Make the Sleep Environment Comfortable
Keep the bedroom dark, quiet, and cool. Look for anything that might disrupt your child’s sleep in the mattress, pajamas, sheets, and bedding.
For older kids who are developmentally ready for a pillow, select one that is child-sized, with an appropriate height and filling. Sleepsia’s Kids Microfiber Pillow is 45.72 × 30.48 × 8.89 cm, filled with microfiber, while its Bamboo Kids Pillow, also measuring 45.72 × 30.48 cm, is filled with shredded memory foam and features a cover with bamboo fibers; it is 5.08 cm thick. A proper sized pillow can support the head and neck comfortably and help the child to sleep in a more comfortable position.
Tip: Don’t use adult-size pillows but rather choose pillows appropriate for your child’s age, size, and comfort. Do not use pillows or loose bedding in an infant’s sleeping area.
4. Encourage Healthy Daytime Habits
Exercising and being exposed to daylight can also help people sleep healthily. Naps should also be appropriate for age and not interfere with bedtime.
Tip: Add a little active playtime during the day, and keep the last part of the evening calm.
5. Stop Screens Before Bedtime
Phones, tablets, televisions and video games can wire children, too. Avoid screens in the hour before bed and provide some time for your child to wind down away from stimulating activities. Implement these healthy sleep habits for kids gradually.
Tip: Replace screens before bed with books, drawing, or other quiet activities.
6. Help Your Child Resettle After Waking
Short periods of wakefulness are normal during sleep. If your child wakes and does not require attention for illness, discomfort, or safety, let them have a chance to fall back to sleep.
Tip: Respond to night awakenings calmly and concisely. Don’t turn a brief wake-up into playtime, a long chat, or screen time.
7. Address Nighttime Fears and Worries
Fears about darkness, school, separation, or changes at home can interrupt kids’ sleep. Share these concerns during the day and offer some quick reassurances at night.
Tip: Ask if there are any worries before beginning the bedtime routine for kids, so they can be dealt with outside of the child being required to lay in bed.
How to Handle Common Nighttime Sleep Problems
Common kids' sleep problems, such as repeated waking, nightmares, bedtime resistance, and nighttime fears, can interrupt a child's rest. The best response depends on the cause, but calm and consistent reactions can help children return to sleep without making nighttime waking a regular pattern.
Frequent nighttime waking
If your child is waking during the night see if they need to use the bathroom, are uncomfortable, or are sick. Unless it’s urgent, keep your answer brief and let them drift back into sleep.
Nightmares
Reassure your child that they are safe, and that yes, the dream was indeed scary. Keep it casual and brief so they can put the kids to bed and get on with their evening rather than stay awake to talk.
Fear of the dark or being alone
Discuss these fears during the day, rather than having long discussions at bedtime. A low-wattage night-light, an age-appropriate comfort object, and a predictable routine can all help children feel more secure at night.
Getting out of bed repeatedly
Return your child to bed calmly and repeatedly. Don’t allow every waking to become playtime, a long chat session, or screen time. It encourages good sleep behavior in children and promotes the notion that nighttime is for sleeping.
Early morning waking
Ensure that light, noise, temperature, or an inconsistent sleep schedule for kids is not causing early waking. Keeping the bedroom a comfortable temperature and maintaining fairly consistent bed and wake times might also assist in developing more regular sleep patterns in children.
Conclusion
A good sleep environment, good sleep hygiene practices throughout the day, a regular sleep/wake schedule, and a relaxing bedtime routine for kids can promote better night sleep. Other helpful measures to help children settle and fall asleep again include avoiding screens before bedtime, being calm and patient to settle children when they wake up at night, and talking to children about fears or worries they have.
Seek consistency, not perfection, and not perfect, uninterrupted sleep every night. Aim for regular bed and rise times, make the bedroom pleasant, if bedding is appropriate consider providing an age-appropriate pillow, and finally, when faced with nighttime disruptions, do not engage in new behaviors that will lead to more difficulty falling back asleep. If your child is sleepy during the day or otherwise has chronic sleep issues, enlist your pediatrician.
If you are looking for a comfortable pillow for an older child who is developmentally ready to use one, visit Sleepsia to explore a range of kids pillows in different materials and sizes for comfort.
FAQs
Q1: How much sleep does a child need at different ages?Ans: Children ages 3 to 5 require 10 to 13 hours of sleep, kids 6 to 12 need 9 to 12 hours, and teens need 8 to 10 hours of sleep.
Q2: Can sleep regressions happen after babies are sleeping well?Ans: Yes, kids can suddenly become awful sleepers after having been good sleepers, due to development, illness, stress, travel, changes in their schedule, etc.
Q3: Why does my child wake at the same time each night?Ans: A child may wake at the same time every night for any number of reasons, including environmental factors, sleep patterns, physiological factors, or a sleep disorder.
Q4: Can hunger cause a child to wake up at night?Ans: Hunger may also be a factor in night waking, particularly when the child has not eaten enough during the day, or when there has been a change in eating habits.
Q5: Does the temperature of a child’s bedroom affect sleep?Ans: Yes, a bedroom that is too hot or too cold can make it harder for a child to stay comfortable and get restful sleep.
Q6: Does white noise help children sleep?Ans: White noise may help some children by masking sudden or inconsistent background sounds, but it does not work equally well for every child.
Q7: Why does my child sleep well at home but poorly when traveling?Ans: Travel can disrupt children's sleep through unfamiliar surroundings, changes in routine, different sleeping arrangements, and altered meal or activity schedules.
Q8: How can parents tell if a child is getting enough sleep?Ans: A child who gets enough sleep will generally wake reasonably refreshed and function normally during the day without persistent excessive sleepiness or difficulty staying alert.
Q9: Can a child snore and still sleep well?Ans: Occasional light snoring can occur, but frequent or loud snoring, especially with pauses in breathing or gasping, should be discussed with a pediatrician.
Q10: When should a doctor evaluate a child's sleep problems?Ans: Parents should seek medical advice when sleep problems persist, significantly affect daytime functioning, or occur alongside symptoms such as breathing difficulties, frequent loud snoring, or unusual nighttime behaviors.
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