The Importance of Sleep for Kids – Tips for Restful Nights
BY DR DORTE BLADT
The importance of sleep
Ah, sleep – there’s nothing quite like a good night’s rest! On the flip side, tossing, turning, and counting sheep all night can leave us feeling miserable the next day. It’s natural to have the occasional rough night due to things like daylight savings, heat, or emotions running high. But when sleep issues persist, they can seriously impact the health and well-being of both children and adults.
At The Family Chiro, sleep concerns are one of the most common issues parents raise. Research shows that about 31% of school-aged children (6–13 years) experience difficulty falling or staying asleep, while 41% of parents believe their kids (aged 2–14) suffer from insomnia. Sleep is vital for children’s growth, immune function, healing, and cognitive development. In fact, kids aged 6–12 years still need 9–12 hours of sleep every night!
The effects of insufficient sleep go beyond feeling tired. Studies have linked poor sleep in children to issues like depression, anxiety, impulsive behavior, and reduced cognitive performance. Alarmingly, these effects can last up to a year after the period of sleep problems.
In my book Switched-on Kids – The Natural Way to Help Kids Be Their Best, I share strategies to help children establish a consistent, calming bedtime routine. Here are some practical tips you can try at home:
Wind Down Together: Start slowing down activities 1–2 hours before bed. Consider calming activities like reading, storytelling, drawing, or breathing exercises.
Relax with a Warm Drink: A cup of chamomile tea or warm milk can be soothing, but skip the sweeteners to avoid a burst of energy.
Light Snacks: If your child is hungry before bed, offer foods rich in tryptophan (like turkey, cheese, or peanuts), which support melatonin production for better sleep.
Limit Screen Time: Avoid screens at least an hour before bedtime. Blue light from devices can overstimulate the brain, making it harder to wind down.
Create a Sleep-Friendly Environment: Keep the bedroom cool, dark, and free of clutter or toys. A dim nightlight may help your child feel secure.
Positive Bedtime Talks: If your child feels anxious or has bad dreams, talk about worries earlier in the day. Close the day with happy thoughts or stories to encourage relaxation.
At the end of the day, creating a sense of safety, love, and calm is key to helping your child (and the whole family) sleep better and feel their best. A well-rested child is a thriving child, ready to take on the day with energy and joy!
Warm regards,
Dorte and The Family Chiro Team
References:
‘Prevalence and Course of Sleep Problems in Childhood’, Leonie Fricke- Oerkermann, Sleep Oct 2007
“Sleep duration, brain structure, and psychiatric and cognitive problems in children’, Wei Cheng, Molecular Psychiatry 2020
