To find solutions for your children insomnia, at first you need to find the problem that causes your children poor sleep.
Quality sleep is extremely important in the physiological, cognitive, and emotional development of children. Poor sleep in children can lead to an array of consequences including inattention, irritability, hyperactivity, impulse control problems, behavioral issues at home and school, learning troubles, and overall quality of life.
Insomnia can be short- or long, Short time insomnia may occur for just a few days to weeks and is caused by factors that will usually easily pass (eg, sickness).
Long time insomnia occurs three times a week for a month or longer and may be caused by factors for which you would seek medical advice for your child (eg, depression, anxiety, pain, medical problems).
- Stress, kids just like adults can suffer from stress. Children worry more than you might think and excess worry and stress can lead to insomnia.
- Caffeine or other stimulants, even some clear sodas and energy drinks have caffeine. Nicotine and alcohol interfere with sleep as well.
- Medical, psychiatric and other sleep disorders, Asthma, a stuffy nose from allergies, itchy skin from eczema, fibromyalgia, muscle cramps, growing pains, heartburn, thyroid disease, autism, and mental retardation, can also cause insomnia.
- Environmental factors, Noise, heat, cold, and light conditions in the bedroom can interfere with sleep.
- Difficulty falling asleep or staying asleep or waking up too early in the morning.
- Tension about going to bed and being able to fall asleep.
- Being sleepy during the day.
- School or disciplinary problems.
- Memory problems.
- Creating relaxing pre-bedtime activities such as a relaxing bath, putting on PJs, brushing teeth, and a good night kiss.
- Good sleep hygiene habits : restricting time spent in bed to simply sleeping (no reading, doing homework or watching TV in bed); avoiding caffeinated products 4-6 hours before bedtime ; avoiding tobacco and other drugs;
- Turning off all electronic devices before bedtime (TV, computer,nightlight);
- Making sure children get plenty of exercise during the day so they don’t have stored energy at night.
- Teach children how to relax (deep breathing, quiet abdominal breathing, positive mental imagery while lying in bed and other relaxation techniques).
- Choosing reading books over watching TV before bedtime.
- Read to your child a story before it goes to sleep.
- Keep children’s sleep schedule the same every day including weekends. (Children between the ages of 6 and 12 need about 10 to 11 hours of sleep each night; teens need about 9 hours of sleep each night).
Beside all if your child still has insomnia you may need to consult your pediatrician and psychologist.
Specialists in behavioral and cognitive therapy are sometimes needed to work with the child and family to help using psychological methods without drugs. These methods are very helpful and generally better for the child in the long term. Your sleep specialist is a good source for more information in this regard.
Source : my.clevelandclinic.org