Insomnia in Childhood and Adolescence

Insomnia is an interruption of the sleep cycle that involves trouble falling asleep, remaining asleep, and sometimes waking up early in the morning. Insomnia in children can last a few days or be long-term, lasting months. Insomnia is a common symptom of sleep anxiety in children. Frequent or chronic stress, discomfort, or mental health difficulties are all potential insomnia factors.

In addition to being drowsy throughout the day, children with insomnia may experience the following symptoms:

  • Irritability
  • Slowly decreasing attention span  
  • Depressed state of mind
  • Hyperactivity
  • Mood swings
  • Problems with memory

Causes of Insomnia in Children

Many youngsters don’t have enough sleep for a variety of reasons, one of which is that children go to bed too late. This is frequently due to parents’ excessive expectations about how much sleep their children require, or because their children are over-occupied, with too many events and assignments. Alternatively, your child could be up late chatting, talking on the phone, playing computer games, or watching television. If you set a reasonable bedtime for your child but he or she still doesn’t get a decent night’s sleep, the following are some of the most prevalent reasons for insomnia:

Autism, Asperger’s Syndrome (autism spectrum disorder), ADHD, and cognitive impairment are all neurodevelopmental disorders in children. The other causes of insomnia in children include:

  • Asthma 
  • Anxiety
  • Caffeine
  • Depression
  • Eczema 
  • Obstructive sleep apnea (OSA) 
  • Stress
  • Antidepressants, corticosteroids, and anticonvulsants, as well as stimulants used to treat ADHD, have side effects – one of which is insomnia.

Symptoms

It’s normal for children to take a while to quiet down and sleep, but if your child is experiencing a lot of difficulties, it could be a sleep issue. Any one of the following events could indicate insomnia:

  • For what seems like hours, your kid lies in bed, requesting another book, song, beverage, or visit to the bathroom.
  • Even at nighttime, your kid sleeps for only around 90 minutes at a time.
  • At night, your kid complains of itchy legs.
  • Your kid snores a lot.

How to cope with insomnia in Childhood and Adolescence?

Make sure your child exclusively sleeps in his or her bed – Urge them to use their bed just for sleep and a pre-bedtime routine (like reading a book) rather than schoolwork, if at all feasible. If they don’t identify the bed with relaxation time, they’ll connect it with other things. 

Make sure their room is warm and inviting – The majority of children prefer to sleep in an environment that is slightly cooler than normal room temperature. Constant noise from a fan or sound machine can disturb their sleep. Ensure your child’s bed isn’t too cluttered with toys, as this can be distracting when it’s time to go to bed.

Set a Sleep Routine

Even on holidays, try to stick to the same sleep routine – It will be easier for your kid to wake up and go asleep normally as a result of this. On holidays, teenagers should not rest more than an hour past their normal wake-up hour. If they do, it’s because they don’t get enough sleep throughout the week.

Make sure your child doesn’t go to bed hungry or full. Let your kid have a small snack before going to bed. Big meals eaten within an hour or two of sleep time, on the other hand, may keep children awake for long.

Daylight Exposure

Allow yourself and your kid proper daylight exposure – natural sunlight is always good. In the morning, the act of lifting covers assists your kid to wake up and mark the beginning of the day.

Pay close attention to the sleeping habits of your kids. Before they are completely exhausted enough to fall asleep again, children usually require at least four hours between sleep intervals. Regardless of your kid’s sleep needs, make sure he or she does not nap for too long or too early before dusk.

Use electronics to set boundaries – The blue light released by televisions, smartphones, tablets, and video games can interrupt the body’s sleep/wake pattern, making sleep more challenging. Switch these devices off at least an hour before bedtime and keep them out of your kid’s bedroom during night sleep.

Prevention of Insomnia in Childhood and Adolescence

  • Caffeine is strictly no for kids
  • Regular exercise is essential
  • If your kid does not go asleep within 10 to 20 minutes, make them get out of bed and then let them do something engaging, such as studying.
  • Set a constant bedtime and wake-up routine for your child, including holidays and vacations.
  • Limiting time spent in bed to resting solely, with no studying, homework, or watching TV is allowed.
  • Ensure that your kid avoid stimulating activities such as computer games, watching Television, texting, or speaking on the phone 30 to 60 minutes before bedtime.
  • Teach your kids relaxation exercises such as breathing techniques, progressive muscle relaxation, and visual imagery that they can use to fall asleep.

Bottom Line

Sleep is essential for all human beings, especially for kids, who require sound and high-quality sleep that help them grow, learn, and operate. You will be doing your child a lifetime benefit if you can recognize a sleep disturbance early and make changes, or seek guidance, counseling, or treatment from an experienced pediatric neurologist.