Promoting Sleep Hygiene in Children: A Crucial Step for Promoting Mental Health

During the past 50 years, the significance of proper sleep hygiene has been emphasized in various well-being initiatives. We now know the close connection between sleep and our overall health. As noted by the Mental Health Foundations (n.d.), “Poor sleep over a sustained period leads to a number of problems that are immediately recognizable, including fatigue, sleepiness, poor concentration, lapses in memory, and irritability.” 

Sleep hygiene is particularly important for children as they develop physically, mentally, and emotionally. According to Hirshkowitz et al. (2015), sleep affects how resilient we are, meaning that when sleep is disturbed, it can lower our resilience. This decrease in resilience can lead to more problematic behaviors and may make children more vulnerable to mental health issues, including suicidality. While it’s evident that lack of sleep increases children’s susceptibility to mental health issues, poor sleep hygiene may also serve as an early indicator of these struggles. Furthermore, evidence suggests that suicidal ideation and behaviors are closely associated with sleep disturbances, and in some cases, this association appears to exist above and beyond depression (Roberts, 2001; Bernert, 2005). 

All parents are having, will have or have had the bedtime battle with their children. It can be an extremely daunting task to get your little (or not so little) one to sleep without the extra pressure of teaching good sleep hygiene. Following are some tips from an array of professionals to help support parents during the tricky bedtime dance:

• Create a wind-down routine that starts one hour before bed. Avoid stimulating activities and try to encourage relaxing ones such as reading, journaling, listening to music or meditating.

• Try limiting screen time before bedtime as early as possible.

• Maintain a consistent sleep schedule to train your child’s body clock.

• Offer physical touch, such as hugs or cuddles, before bedtime to alleviate separation anxiety.

• Talk to your child about what makes them feel safe in their room at night during waking hours. You can even practice going to bed with your little one so they know what to expect. 

• Create a plan with your child for when they cannot sleep. We, of course, don’t want our kids getting up frequently throughout the night, but if they cannot sleep or wake up scared, what should they do? Again, having these conversations during waking hours creates predictability and expectations. 

• Encourage frequent physical activity, outside time and a balanced diet for your children. Research supports that these three things are directly linked to sleep hygiene. 

As parents, we are responsible for teaching our children and ensuring their safety. While physical safety is sometimes the immediate focus, it is important to also consider emotional safety. Working on positive sleep hygiene or noticing when your child is struggling with sleep at a young age can drastically increase their resiliency. Promoting good sleep habits at an early age gives you and your child the opportunity to make changes, seek help and, most importantly, have open conversations. By prioritizing sleep hygiene, we not only enhance our children’s emotional safety but also equip them with tools for lifelong resilience.
 

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References:

Beck, B. (2023, August 1). Dr. Becky’s sleep strategy: 5 ways to help your child sleep better. The Bump. https://www.thebump.com/news/dr-becky-sleep-strategy

Bernert RA, Joiner TE, Cukrowicz KC, et al. Suicidality and sleep disturbances. Sleep. 2005;28:1135–41. doi: 10.1093/sleep/28.9.1135.

Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., ... & Scammell, T. E. (2015). National Sleep Foundation’s sleep time duration recommendations: Methodology and results summary. Sleep Health, 1(1), 40-43. https://doi.org/10.1016/j.sleh.2014.12.010

Mental Health Foundation. (n.d.). Sleep matters: The impact of sleep on health and wellbeing. https://www.mentalhealth.org.uk/explore-mental-health/publications/sleep-matters-impact-sleep-health-and-wellbeing

Miller, J. (2024, September 19). Childhood sleep problems may increase risk of suicide, study finds. CNN. https://www.cnn.com/2024/09/19/health/childhood-sleep-problems-suicide-risk-wellness/index.html

Nielsen, T. A., & Larsson, B. (2006). Nightmare frequency and its relationship to insomnia, depression, and anxiety. Sleep Medicine, 7(6), 626-632. https://doi.org/10.1016/j.sleep.2006.02.008

Roberts RE, Roberts CR, Chen IG. Functioning of adolescents with symptoms of disturbed sleep. J Youth Adolesc. 2001;30:1–18.