“How to help a child sleep through the night?”
My 9 year old son has trouble sleeping through the night. How to help a child sleep through the night?
4 Answers
Reasons that a child does not sleep through the night are widely varied, and are influenced by the age of the child, his/her neurodevelopmental status, any underlying health problems, his/her environment and social
situation, etc. Thus there is no single simple answer. Sleep is regulated by the pineal gland in the brain, the so-called "3rd eye." By responding to sensory input, including light, the pineal gland secretes melatonin which helps regulate our "circadian" -- or daily -- sleep/wake cycle. In contemporary society, one of the biggest disruptors to normal melatonin secretion is the "blue" light from LED screens found on computers, tablets, cell phones, TV screens, etc.
Developing a constant pre-bedtime routine is the first step. Set a regular bedtime and maintain it on weekends as well as weekdays. Stop ALL screen time at least one hour prior to going to bed. Do not have any screen devices in the bedroom. Be sure the physical environment is comfortable: A room temperature of 60 - 65 degrees Farenheit, fresh air, comfortable bedding. No distracting noises other than possible "white noise" from a fan. Pets or other humans sleeping with the child can be disrupting. As always, speak with your child's pediatrician for possible confounding conditions and other possible ways to help your child get the healthy, restorative sleep that is so important.
Shelley C. Springer, MD, MBA, MSc, JD, FAAP
Pediatrician/Neonatologist
Casper Children's Center, LLC
alt email: scspringer@mindspring.com
situation, etc. Thus there is no single simple answer. Sleep is regulated by the pineal gland in the brain, the so-called "3rd eye." By responding to sensory input, including light, the pineal gland secretes melatonin which helps regulate our "circadian" -- or daily -- sleep/wake cycle. In contemporary society, one of the biggest disruptors to normal melatonin secretion is the "blue" light from LED screens found on computers, tablets, cell phones, TV screens, etc.
Developing a constant pre-bedtime routine is the first step. Set a regular bedtime and maintain it on weekends as well as weekdays. Stop ALL screen time at least one hour prior to going to bed. Do not have any screen devices in the bedroom. Be sure the physical environment is comfortable: A room temperature of 60 - 65 degrees Farenheit, fresh air, comfortable bedding. No distracting noises other than possible "white noise" from a fan. Pets or other humans sleeping with the child can be disrupting. As always, speak with your child's pediatrician for possible confounding conditions and other possible ways to help your child get the healthy, restorative sleep that is so important.
Shelley C. Springer, MD, MBA, MSc, JD, FAAP
Pediatrician/Neonatologist
Casper Children's Center, LLC
alt email: scspringer@mindspring.com
Hello,
With respect to helping a 9-year-old sleep through the night, an appropriate conversation to explore daytime activities, screen time, school, friendships, academics and family relationships would be necessary to understand better antecedents to this behavior to offer proper advice. While obtaining this information, I would provide basic information from
the Parent Web Site of the American Academy of Pediatrics, e.g.:
https://www.healthychildren.org/English/ages-stages/preschool/Pages/Nightmares-and-Night-Terrors.aspx
https://www.healthychildren.org/English/healthy-living/sleep/Pages/Sleep-and-Mental-Health.aspx,
and
https://www.healthychildren.org/English/healthy-living/sleep/Pages/default.aspx
This would not be a 10 minute office visit, but more a 30-60 minute visit.
Dr. Marc Tanenbaum, MD
With respect to helping a 9-year-old sleep through the night, an appropriate conversation to explore daytime activities, screen time, school, friendships, academics and family relationships would be necessary to understand better antecedents to this behavior to offer proper advice. While obtaining this information, I would provide basic information from
the Parent Web Site of the American Academy of Pediatrics, e.g.:
https://www.healthychildren.org/English/ages-stages/preschool/Pages/Nightmares-and-Night-Terrors.aspx
https://www.healthychildren.org/English/healthy-living/sleep/Pages/Sleep-and-Mental-Health.aspx,
and
https://www.healthychildren.org/English/healthy-living/sleep/Pages/default.aspx
This would not be a 10 minute office visit, but more a 30-60 minute visit.
Dr. Marc Tanenbaum, MD
I have found that consistency is the biggest part of a good night’s sleep in patients. School age children typically benefit from a scheduled approach to the day and how to approach bedtime. A firm target on the time and location always help with as little deviation as possible. Establish a bedtime and make sure that prior to that you have a routine of making sure all tasks have been done – chores, brushing teeth, homework checked, etc. Try to eliminate all distractions from the bedroom itself and provide a calming, darkened environment that won’t be interrupted by any electronics or technology. Sleep aides, especially medications, have little to no role in helping children sleep. If he is having unrestful sleep or snoring a visit to your pediatrician would be warranted to see if a sleep study or evaluation at a pediatric sleep center would be of benefit. Stress can also manifest in children as disordered sleep. Engaging the child in stress reduction and evaluating and eliminating stressors will also help. Sleep can also be discomforting if the child is having dreams or nightmares. Talking to them about sleep and its importance and necessity to their health is of benefit many times.
L. Curtis Cary, MD, FAAP, FACP, MRCP (London)
L. Curtis Cary, MD, FAAP, FACP, MRCP (London)
A 9 yo should sleep throughout the night. Is he watching TV prior to bedtime. Melatonin given 30 minutes before bedtime, no blue light 1 hour before bedtime and no naps can help get on a better sleep routine.
