Many bedtime battles stem from children’s worries after dark, a new national survey suggests.
And while most families have bedtime rituals to help their little ones get through the night, many rely on strategies that can increase sleep challenges in the long run, according to the C.S. Mott Children’s National Survey of Children’s Health. University of Michigan Hospital.
Overall, one in four parents describe getting their young child to bed as difficult, and these parents are less likely to have a bedtime routine, more likely to go out to watch a video or TV show, and more likely to stay with your child until you’re asleep.
“Our report reinforces the common struggle of getting young children to sleep. When this transition to bedtime becomes a nighttime conflict, some parents may fall into habits that work in the moment, but could lead to more sleep problems. in the future,” said Sarah Clark, MPH, co-director of Mott Poll
“Establishing a consistent bedtime routine is crucial. When children don’t get enough rest, it can affect their physical development, emotional regulation, and behavior.”
Nearly one in five parents say they have given their children melatonin to help them sleep, while a third stay in the room until their child falls asleep completely, according to the nationally representative survey that includes responses from 781 parents of children from one to six years old surveyed in February.
Nighttime worries interfere with sleep
Parents share common reasons behind bedtime problems, with nearly a quarter saying their child’s sleep is often or occasionally delayed because they are worried or anxious.
A particular challenge, parents say, is when children don’t stay asleep. More than a third of parents say their child wakes up upset or crying, more than 40% say their child moves into their parents’ bed, and about 30% say children insist their parents sleep in their bed. room.
“Many young children go through stages where they are scared of the dark or worried that something bad might happen, causing them to delay bedtime or become distressed when parents leave the room. Bad dreams or being woken up in the middle of the night can also disrupt sleep,” Clark said.
“While this is a normal part of a child’s development, it can be frustrating when parents are already feeling tired at the end of the day. Parents need to find a balance between offering reassurance and comfort while still maintaining some boundaries that help. to ensure that everyone, children and adults alike, gets enough sleep.
More findings from the report, plus Clark’s recommendations to help young children fall asleep and stay asleep:
Follow a regular bedtime routine
Most parents surveyed report having a bedtime routine for their children, which often includes brushing teeth, reading bedtime stories, and/or bathing. Less than half also say their child has a drink of water or a snack, turns off devices, prays, and talks about her day.
Other bedtime habits include holding a blanket or stuffed animal or sucking on a pacifier or fingers.
Having a consistent bedtime routine not only helps make the nighttime transition go more smoothly, Clark says, but it also provides alone time, allowing the child to get his or her parent’s undivided attention.
“A predictable bedtime routine provides a sense of security and comfort, and signals to the child that it’s time to slow down,” she said.
“Knowing what to expect next can reduce anxiety and help children feel safe and relaxed. Spending this time with parents also promotes bonding and emotional connection, creating positive associations with bedtime.”
Nearly two-thirds of parents also said that staying up to play was a major factor in delaying sleep. says Clark, highlighting the need to relax at least an hour before bed.
Promote an environment conducive to sleep.
Just under half of parents surveyed say their children sleep in their own room, while less than a quarter share a room with siblings or in their parents’ room. One in 10 children spends part of the night in their own room and part of the night with their parents.
More than two-fifths of parents surveyed said noise from other rooms interfered with their children’s sleep.
“The sleep environment can have a significant effect on a child’s sleep quality, including falling asleep and staying asleep throughout the night,” Clark said.
“When possible, children should have their own bed in a quiet room, without a lot of noise from other family members.”
Many parents surveyed also use a nightlight or open the bedroom door so the child isn’t in complete darkness, Clark says, but parents should make sure the light doesn’t shine directly in the child’s face.
Some parents also play relaxing music or stories to help their children fall asleep, while others use a white noise machine or app. However, Clark cautions that white noise machines should be kept no higher than 50 decibels and placed at least six feet from the child’s bed to prevent unwanted damage to the child’s hearing.
Talk to a doctor before using aids like melatonin.
Many types of melatonin products are advertised as appropriate for children, but these products have not undergone rigorous testing for safety and effectiveness, and their side effects and long-term impact on a child’s growth and development are unknown, it says. Clark.
“Although melatonin is a natural hormone that regulates sleep-wake cycles and may be okay to use occasionally, parents should not rely on it as a primary sleep aid,” Clark said.
“Parents considering giving melatonin to their young children should consult with their pediatrician to discuss options and first rule out other causes of sleep problems.”
If using melatonin, parents should also start with the lowest dose possible.
In addition, it is important to keep electronic devices such as tablets or televisions out of the children’s bedroom, since the blue light emitted by many of these screens interferes with the natural production of melatonin.
Offer comfort but impose limits
Parents can help ease little ones’ anxiety by giving them extra time to let them talk about their day, which could bring specific concerns to light and give parents the opportunity to provide compassion and reassurance, Clark said.
Instead of staying in the room, parents can also offer to check on the child every few minutes, which acknowledges their fears and offers a calming presence, but still maintains a calm sleep environment and promotes sleep independence.
“Families can incorporate comforting rituals to help transform nighttime fears into a calming experience,” Clark said.
Have a consistent focus when children wake up at night.
Some children are prone to vivid dreams or nightmares and may have difficulty returning to sleep. Parents need to decide how to approach this situation and stick with it, Clark says, whether it’s putting the child to bed or allowing the child to stay in the parent’s room.
“Being consistent with that approach will help the child adjust and be more likely to return to sleep,” Clark said.
Facilitate changes in sleep patterns, such as abandoning naps.
For young children, an important sleep-related transition is stopping daytime naps. In general, children ages one to two should sleep between 11 and 14 hours with naps, while the recommended amount of sleep decreases slightly between ages three and six.
If children take longer to fall asleep at nap time, resist naps, or suddenly have difficulty falling asleep at night or wake up earlier than usual in the morning, it may be time for give up naps, Clark says.
“Parents may need to adjust sleep routines gradually to transition to changes in the child’s sleep patterns,” Clark said.
Other changes that can affect a child’s sleep include transitioning from a crib to a toddler bed, starting school, having a change in their daytime routine, or being outdoors for longer than usual.