Sleep problems in children – What helps?

Those who think only adults struggle with sleep problems are mistaken. A representative study shows that 19.5% of children up to 18 years old have sleep problems.

Children are also affected and suffer from sleep problems, especially when falling asleep or staying asleep. The consequences are exhaustion, difficulty concentrating, and irritability. This often transfers to the parents, who must ensure relaxation and calm, especially with infants and young children – while they themselves are plagued by extreme tiredness and exhaustion. A vicious cycle that can, however, be broken.

Creating a calm environment

Unlike adults, children often cannot create a suitable sleeping environment on their own. Therefore, it is the parents' responsibility to avoid electronic devices and stimulating activities well before bedtime. The child should have used up enough energy during the day through sports or play so that they can go to sleep exhausted but fulfilled and content. Too much distraction overstimulates the child's senses, making it hard to relax. Even at this stage, for example, a weighted blanket can be used during reading time. It helps to wind down, become calmer, and better perceive the body that has accomplished so much during the day.

A child experiences many exciting and new things during the day that need to be processed. To be able to go to sleep calmly, they should have time to share and get rid of all experiences. Otherwise, they will feel in bed that something has not yet been told. This way, your child receives attention and feels taken seriously. This not only promotes better falling asleep but also the relationship with your child.

Introducing sleep rituals

Not every day is the same and routines cannot always be followed. Nevertheless, it gives every child security when they know what happens when. This naturally also includes less fun things like brushing teeth, putting on pajamas, or going to bed last. Parents should ensure that the focus is on what the child particularly likes and what they can look forward to.

Small sleep rituals can give the child signals that although they have to go to sleep, it also means they can now browse their favorite book or listen to an exciting story. Involve your child and communicate openly which rituals they would like to introduce. These may also be expanded or changed over time.

Using aids correctly

A natural aid to help children fall asleep or stay asleep is a weighted blanket. The weight of the blanket and the resulting deep pressure provide relaxation of the body. Getting a child used to a weighted blanket is not the easiest task. Therefore, you should already pay attention when purchasing that the child is involved. Let your child decide which pattern they want. No one likes decisions made over their head. An appealing pattern ensures even before trying it out that the child associates the blanket with something positive.

As soon as the therapy blanket has arrived, it can of course be tried out. This is especially suitable during the evening rituals. You should not overwhelm your child with the blanket and let them use it for the entire night right away. Start with short usage times and gradually increase them without coercion or pressure. Do you feel that your child becomes calmer and likes to cuddle with the blanket? Can they remove the blanket independently? Then the blanket can be used throughout the night. 

If you are unsure whether your child is already allowed to use a therapy blanket or which size and weight to choose, you are welcome to contact our customer service (kundenservice@therapiedecken.de) wenden.

If there are indications of long-term and severe sleep problems, you should always consult a doctor.

Source of the study: Schlarb A, Gulewitsch MD, Weltzer V, Ellert U, Enck P. Sleep Duration and Sleep Problems in a Representative Sample of German Children and Adolescents. Health. 2015;07(11):1397-1408.