How do you know if your child has sleep anxiety? One obvious giveaway is if children become stressed at bedtime and struggle to fall asleep on a regular basis. Another tell-tale sign is if they are constantly waking up throughout the night.

“Another good tip is to ask your child’s teacher if they are noticing whether your child is sleepier and distracted during the day,” says Jaimie. “Other signs may be, finding it hard to rise in the morning, having a short fuse and being unusually unmotivated or restless.”

“For younger children, symptoms may look like tantrums, droopy eyelids, constant yawning, whining, difficulty rising in the morning and being overly clingy. It is important to know these signs may also be indicators of other health or emotional difficulties,” he adds.

Help your child to communicate with you. Your child needs to know they can talk to you about any concerns.

“You may want to say something like ‘I feel like something is happening and I have noticed bedtime is hard for you. Maybe you don’t want to tell me what’s wrong, but remember, we are a team and I am always here for you’,” suggests Jaimie.

“For younger children, you can use a book to communicate and discuss different worries that are normal for children to have, especially at night.”

For parents with children suffering from sleeping issues, it is very important to establish a regular sleep routine. As Jaimie explains, it will allow your child to develop the optimum circadian rhythm which is the body’s natural sleep, wake and rest cycle.

“Children can get anxious when falling asleep becomes difficult, which further impacts sleep. Having a regular routine allows your child the comfort and ease of knowing and learning when it is time to start getting the body and mind into relaxation sleep mode, which reduces bedtime anxiety,” says Jaimie.

It is important for your child to be able to wind down in their bedroom – a space in which they can fully relax.

“Meditation and calming music can be very helpful for some,” says Jaimie. “Remember different children find different things relaxing, so it is important you find these things and trial them together with your child.”

“The use of security items, such as a snuggly toy, can be part of your child’s sleep routine. This may be a special teddy, blanket or even pillow. Security items help children feel soothed, connected and calm. It will also signal to your child it’s time for bed.”

Jaimie says the bedroom should only be associated with sleep. And that means no screen time in this tech-free zone.

“A lot of families I meet use their bedroom for schoolwork. Having a tech, entertainment and work-free zone allows the room to become a place of rest and relaxation,” says Jaimie. “Furthermore, no screens should be used 60 to 90 minutes prior to bedtime.”

Encourage your child to head outside and move their body.

“The sun is a natural cue for our brain and body chemicals and spending time outdoors allows our body a natural chemical release, which promotes good sleep,” explains Jaimie.

“Our circadian rhythm is set and triggered by sunrise and sunset. When you look at the sun, for your body, it is like looking at a clock and checking the time — this process is called entrainment, where your body clock synchronises with the local time.”

When your child refuses to go to bed, it can be frustrating for parents. But it is important that you remain neutral and stay calm. When we get frustrated and raise our voices or have anxious and annoyed energy, children can pick up on these cues.

“Use simple words and non-verbal cues to direct your child back to bed or back to engaging in the calming activities,” advises Jaimie.

If things are not improving, your paediatrician can help you decide whether it is necessary to seek specialist care with a behavioural sleep specialist or sleep medicine physician. Do not be afraid to get professional help if:

• there is an observable and persistent change in your child’s mood or personality
• your child is very rigid in their thinking and not open to experimentation
• they become overly withdrawn or avoidant
• they are more reactive/sensitive than normal
• they are being mean and nasty to others and this is out of character

Text: Fiona Wright/ NowToLove.com.au

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