Sleep problems in children from 3 to 10 years old

Sleeping problems in children are very common. Almost 1 in 3 children suffer from sleeping problems. If your child sleeps poorly, this often has a lot of impact on the whole family, because everyone gets tired. In this article, you can read how your child can sleep poorly. How do sleeping problems arise? And you read tips per age so that you can ensure that your child sleeps better. There are several methods to ensure that your child sleeps better. A distinction is made between methods for children aged 3 to 6 years and children aged 6 to 10 years. Choose the method that suits you and your child so that you can all sleep well again.

Sleeping Problems in Children

Many children suffer from sleeping problems. About 15 to 30% of all children have difficulty falling or staying asleep. Sleeping problems can be very difficult for your child or for you as a parent. A night’s rest is very important and less night’s sleep has many consequences. Such as a less good concentration and being irritable more quickly. It can therefore affect your own well-being and that of your child. A good night’s sleep is important for the health and development of your child. That’s why it’s even better that you read these tips!

Why is my child sleeping badly?

Sleeping problems in children are caused by various factors. Some children have more trouble sleeping than other children. In addition to your child’s predisposition, your reaction to your child’s behavior also plays a role. All children wake up a few times during the night. If they can only go back to sleep when you are there or when they have their teats, sleeping problems can arise.

In addition, physical causes can also play a role. For example allergies, intestinal problems, birth defects, or chronic infection of the middle ear. Shortness of breath can also play a role in sleep problems in children. Does your child snore? Then he or she may have a narrowing of the junction between the pharynx and windpipe. This often occurs with tonsils that are too large or overweight.

Another major cause of sleep problems in children is difficulty falling asleep due to fear or worry. For example, because your child experiences a lot of stress, is worried, or has experienced something bad. In children from the age of 6, there may even be a fear of not being able to fall asleep. Your child then becomes fixated on falling asleep, which makes it more difficult.

sleep problems in children Tips to get your child to sleep well

First of all, it is important that you provide a nice place to sleep, a quiet sleeping ritual, and a good schedule. These are conditions for your child to sleep well. If your child has trouble falling asleep or staying asleep, it is therefore also important to see how the day and evening go. Is your child outside enough, does he exercise a lot? And how much does your child look at a screen? In addition, it is good to ensure that your child can relax and can express his emotions. Have moments together to laugh and talk so that emotions don’t build up.

For more information and tips, see: 8 tips to get your child to sleep well. Apply these tips first. If that doesn’t work, choose a method below that suits you and your child.

Tips for sleep problems in children between 3 and 6 years old

If the tips for falling asleep do not help enough and there is no physical cause for the sleeping problems, then a behavioral approach is most useful. The goal is that your toddler or toddler learns to fall asleep without being dependent on you. Choose a method that suits you and your child well, so that you can really stick with it!

The strict method

Teach your child to fall a sleep problems in children by not responding to crying or calling. Some children are used to getting a response when they cry or cry. They then learn not to fall asleep themselves. If you choose this method, tell your child in advance that you will not come (anymore) when he or she calls.

You put your child to bed and give your child no further attention until it is morning again. This means that you let your child cry or scream. This may take a long time at first, but it will quickly diminish. With this method, it is very important that you know for sure that your child is not sick, afraid, or in pain. Think in advance whether you can keep this up. If you can, it often works well and the shouting will get shorter every day.

If you don’t think you can keep it up (because it can be very intense to hear your child cry and scream like that), don’t choose this method. Because if you scream at your child after a while, your child will learn: ” If I scream long enough, mom or dad will come”. Then your child will cry and scream longer the day after instead of shorter. Then rather choose one of the following methods.

Roadmap

In this way, you stay in the room with your child, but you do not react to his or her behavior. You do not make eye contact or talk to the child, but you are present. This way you can sit a little further away from your child every day. First, you sit next to the bed and go a little further each time until you reach the door, and then outside the room on the stairs for example. This method works well if your child suffers from separation anxiety. You teach your child to fall asleep on their own but in the presence of your safety.

Return

Many parents find the ‘strict method’ to and prefer to have a look at their child from time to time. Then choose this method, where you take a quick look at your child according to a fixed schedule.

You tell your child that he/she is going to sleep and that you will come and see him/her again in 5 minutes. If your child starts shouting or shouting, you won’t go back until after 5 minutes. Then you extend the time by a few minutes and do not start watching again until after 8 minutes. This way you always extend the intervals by a few minutes. When you come to the bedroom, do not make eye contact, give your child a pat and a kiss and say, “Go to sleep” or another short reassuring phrase. Do not have entire conversations, because that will only wake up your child.

Relax

Make sure your child relaxes as much as possible before going to sleep. You can do this through a fixed ritual and a quiet evening. You can also do an extra relaxing exercise with your child before going to sleep. For example, a massage, a meditation exercise, or a relaxation exercise, such as breathing exercises, or an exercise in which you first tighten and then relax all the muscles of your body. For a meditation, relaxation, and children’s yoga exercise, see the workbook ‘I have feelers!’.

Tips for sleeping problems for a child between 7 and 10 years old

If your child is still having trouble falling a sleep problems in children at this age, it is smart to involve your child in making a plan. Just as with toddlers and preschoolers, it is also important at this age to first apply the tips to get your child to sleep well. Start with that first and then apply the following tips if necessary.

Talk to your child

Have a chat with your child about sleep. Ask questions and listen without giving tips or advice. Ask your child if something is bothering them and why they are unable to sleep. Is he worrying, is he worried, isn’t he feeling good?
Also, ask what might help your child to sleep more easily. Does your child have an idea of ​​how he or she can sleep better? See if you can try this out together.

If there is no cause for the sleeping problems, then decide for yourself (together with the other parent) which of the above methods suits you and your child best (the strict method, the step-by-step plan, or coming back). If you have chosen, discuss this with your child. Explain that you think it is important for your child to learn to sleep well so that your child feels better and everyone is more rested. And explain how you are going to do this and why.

Stay positive

Make sure you reward every good night (in the morning) with a big hug, positive reaction, and/or an extra nice moment together. When you are very tired, it is not always easy to stay calm and positive. Try to respond positively to your child as much as possible. This makes learning a good sleeping habit easier.

The Bedtime Pass

If your child often gets out of bed, you can enter the ‘Bedtime pass’. Your child will then receive one pass, which he can use once. Your child can therefore call once or get out of bed. Then he hands in the past and you ignore the call.

Leaving bedtime

It is also an option to temporarily leave your child’s bedtime. Provide a pleasant evening with quiet moments with a lot of positive attention. Your child is then calm and extra tired because it is later and will fall asleep more quickly. This gives your child a positive feeling when falling asleep. If your child can fall asleep well, you can then bring the bedtime forward by 10 to 15 minutes each day until your child goes back to bed at the normal time.

Meditation

Some children worry a lot before going to sleep. They have difficulty relaxing and therefore cannot fall asleep. For this, a meditation or a mindfulness exercise can help. Your child learns to focus on the here and now so that he or she stops worrying. The booklet ‘ Sitting still like a frog ‘ contains many fun mindfulness exercises for children between 5 and 12 years old and their parents.

Is your child sensitive to stimuli or emotions from others? Then order the workbook I have feelers! Your child learns through this fun workbook how to deal with feelings, stimuli and he learns to relax. The workbook includes a meditation and relaxation exercise!

Read Also: 8 tips to get your child to sleep well