Herbie Murray
It is common for children between the ages of 8 and 12 to experience difficulty sleeping. This can be due to various factors such as increased activities, sports, and homework, as well as the impact of technology and social media. Children at this age may also start to experience more realistic fears and anxious thoughts, which can make it challenging for them to fall asleep. Establishing good sleep habits and a relaxing bedtime routine is crucial for children's overall well-being, as adequate sleep supports their cognitive ability, memory, alertness, and mood. If your 8-year-old is struggling to sleep, there are several strategies you can implement, including creating a sleep-friendly environment, limiting caffeine intake, and encouraging relaxation techniques such as mindfulness and breathing exercises.
| Characteristics | Values |
|---|---|
| Age | 8-12 years old |
| Sleep Requirements | 10-11 hours of sleep per night |
| Causes of Sleep Problems | Increased activities, sports, and homework; technology use; fear and anxiety; over-scheduling; physical discomfort; stress; major life changes; sleep disorders; sleep environment; caffeine consumption; room temperature; bed-sharing; bladder control issues; sleepwalking; nightmares; night terrors |
| Solutions | Relaxation techniques (mindfulness, yoga, breathing); positive sleep mantras; family meeting to discuss bedtime routine; parental involvement; creating a sleep-friendly environment; journaling; speaking to a doctor or sleep specialist; medication; counseling or psychological therapy; sleep labs |
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What You'll Learn
Increased activities, sports, and homework
It is common for 8-12-year-olds to start struggling with sleep. This is often due to an increase in activities, sports, and homework, which can push bedtimes later and cause children to become overtired. Children at this age are becoming increasingly active in school and after-school activities, and their bodies still need 10-11 hours of sleep per night to rest their minds and bodies and strengthen their cognitive abilities, memory, alertness, and overall mood and behaviour for school and learning.
Extracurricular activities can often cut into sleep time, and students may sacrifice sleep to keep up with their busy schedules. This can lead to negative consequences, such as agitation, apathy, and tiredness, which may cause grades to suffer and increase stress and illness. Studies have shown that students involved in extracurricular activities are more likely to experience sleep deprivation and daytime sleepiness, which can negatively affect their academic performance.
To combat this, parents can help children set up a relaxing bedtime routine and wind-down period. This could include activities such as yoga, breathing techniques, and positive sleep mantras. Parents can also work with their children to map out a bedtime routine and expectations for bedtime and throughout the night. It is important to ensure that children's bedrooms are sleep-friendly, with a comfortable temperature, low light, and minimal distractions, such as technology and pets.
Additionally, it may be necessary to cut back on some activities to ensure children are getting adequate sleep. It is important to prioritise sleep and ensure that children are not overscheduled, as this can lead to exhaustion and make it more difficult for them to fall asleep.
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Fear and anxiety
It is common for children to experience fear and anxiety around bedtime. These fears can be caused by several factors, such as scary stories, news about traumatic events, or frightening weather. Additionally, as children's powers of imagination develop, they may find it challenging to distinguish fantasy from reality, making it difficult to shut off their imagination at bedtime.
One common fear is separation anxiety, which can be related to a fear of being alone or waking up in the night. This can lead to children needing constant reassurance and comfort from their parents, making it challenging for them to fall asleep independently. Other fears include a fear of the dark, monsters, or sleeping alone. These fears can be addressed by using nightlights, checking for monsters together, or providing security objects such as a special blanket or toy.
It is important to understand and address your child's fears directly. Talk to your child about their worries and provide reassurance. You can also teach them simple relaxation techniques like deep breathing or guided imagery to help them manage their anxiety. Creating a consistent bedtime routine and a comfortable sleep environment can also help reduce bedtime anxiety.
Older children may experience increased anxiety due to changes in routine, school pressures, family issues, or social dynamics. They may also start to have more realistic fears and anxious thoughts about school work, social environments, or family difficulties. It is important to identify the sources of their anxiety and provide support and guidance to help them manage their worries and improve their sleep quality.
If your child's bedtime fears and anxieties are severe or persist during the day, it may be necessary to seek professional help. A formal psychological evaluation can identify and treat underlying anxiety disorders or phobias.
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Technology use
The presence of technology in the bedroom, particularly a television, has been correlated with disrupted sleep among young children, including nightmares and feelings of tiredness in the morning. Studies have found that children who watch television in the evening or use tablet devices before bed tend to go to bed later, resist bedtime, and experience shorter sleep durations. Additionally, passive television exposure can negatively impact sleep, as children may overhear distressing news stories or be exposed to violent programming, leading to sleep disturbances.
The use of technology before bed can also create a psychological dependence on devices for sleep. For example, teens may feel the need to check their social media accounts or respond to phone calls or texts, leading to frequent night wakings. This can create a cycle of sleep disruption, further exacerbating the issue.
To mitigate the impact of technology on sleep, it is recommended that technology be removed from the bedroom or, at the very least, that its use be prohibited in the hours preceding bedtime. Parents can establish a ""family docking station" outside bedrooms where everyone can plug in their devices overnight". Additionally, parents should monitor the content their children are exposed to and implement age-appropriate media guidelines to shield them from scary or inappropriate material.
It is important to note that technology use is not the sole factor contributing to sleep issues in children. However, by reducing screen time before bed and creating a technology-free sleep environment, parents can significantly improve their children's sleep quality and overall well-being.
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Insomnia
It is common for 8-12-year-olds to struggle with sleep. This may be due to a variety of factors, such as increased activities, sports, and homework, as well as the presence of technology in their bedrooms. Children at this age may also experience fears and anxious thoughts that can make it difficult for them to fall asleep.
To help your 8-year-old with insomnia, it is important to establish a consistent and relaxing bedtime routine. This may include activities such as reading a book, practising mindfulness or yoga, and breathing techniques. It is recommended to avoid screen time before bed and to create a sleep-friendly environment by ensuring the room is dark, comfortable, and slightly cool. Encourage your child to use their bed only for sleep and a pre-bedtime ritual to associate it with rest and relaxation. You can also suggest writing in a journal or repeating positive sleep mantras to clear their mind and change their thoughts about bedtime from negative to positive.
If your child is struggling with sleep due to worries or stress, it is important to talk to them and provide reassurance. You can also involve them in creating a bedtime routine and give them some choices to increase their buy-in. If your child seems to be experiencing persistent sleep problems or if your at-home techniques are not effective, consider seeking professional help. This may include consulting a healthcare professional, such as a doctor, paediatrician, childhood sleep specialist, or psychologist, who can assess your child's sleep and provide guidance or treatment options.
Additionally, it is important to monitor your own involvement as a parent. Reflect on whether your involvement is hindering your child's ability to sleep soundly and independently. By encouraging good sleep habits and addressing any underlying worries or stressors, you can help your 8-year-old improve their sleep quality and duration.
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Sleep terrors
If your child is experiencing sleep terrors, there are several strategies you can try. Firstly, establish a consistent and relaxing bedtime routine, such as a bath, a story, and then bed. Ensure their bedroom is comfortable, with low lighting and a cool temperature. If your child tends to move around during sleep terrors, make sure their sleeping environment is safe and free of hazards. You can also try waking your child about 15–30 minutes before the usual sleep terror time and resettling them, which may help prevent the episode.
In most cases, sleep terrors are not a cause for concern and will resolve on their own as children get older. However, if sleep terrors are frequent, prolonged, or affecting your child's daily life, it is recommended to consult a doctor. In rare cases, medication or psychotherapy may be suggested to help manage the condition.
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Frequently asked questions
There could be several reasons for this. Your child might be anxious or worried about something, they might be overwhelmed by their schedule, or they might be too warm or cold. It's also common for children this age to start taking longer to fall asleep.
First, try to identify the cause of their sleeplessness. Talk to your child about what might be worrying them and work together to find a solution. Establish a relaxing bedtime routine, such as reading a book, and ensure their bedroom is sleep-friendly—cool, dark, and comfortable. You could also teach them mindfulness, yoga, and breathing techniques to help them relax their body and quiet their mind.
If your child continues to struggle, you may need to seek professional help. Speak to your GP about getting an assessment of your child's sleep. They might refer you to a paediatrician, childhood sleep specialist, psychologist, or another qualified health professional.
