How can I help my first-grader sleep?

I can tell that my daughter Kayla experiences nights of not getting a full night's rest. On school nights, she is in bed by 8:30 p.m.; however, she'll be tired in school and/or after school and her mood or temperament is less than desirable. There are nights she will be up at 3:00 am and turn on the television. We've told her she can do anything but watch television. Any suggestions?

Answer From Our Expert

DebraCollins August 13, 2008

Sleep problems are one of the most common parental concerns. Researchers believe that perhaps ten percent of American children are sleep deprived. Sleepiness and inattention is also a frequent complaint of teachers.

Sleep disorders in children can include such symptoms as difficulty falling asleep, frequent waking, sleep walking, sleep terrors and nightmares, bed wetting and difficulty sleeping alone.

Various symptoms can be organic or behavioral in origin, or some combination of both. It is important that you take your child to her pediatrician to determine if there are any medical concerns. She may refer you to an ear, nose and throat specialist for further assessment. Some medical causes are enlarged tonsils or adenoids, sleep apnea (the repeated cessation of breathing during sleep) and chronic ear infections. Children with sleep apnea may awaken frequently and feel as if they are gasping for breath.

Other causes of frequent awakening might be due to medication, chronic illness, anxiety or depression. Many medical researchers are now beginning to wonder if some of the behavioral problems we see in children are actually caused by poor sleep. Doctors believe that 6-year-olds should be sleeping ten-and-a-half to 12 hours per night.

Ways to improve sleep habits are to have no active stimulation, such as computer or television, for a half hour or longer before bed. A consistent routine that includes a specific bedtime and quiet soothing rituals, such as a warm bath, soft music and reading, can also help. Restrict her access or disconnect the TV so that she can't get over-stimulated in the middle of the night. Teach her visualization (imagining herself in a quiet favorite place) and relaxation techniques (tightening and releasing each muscle, deep breathing, holding her fingers or favorite stuffed toy) as an alternative to help soothe herself back to sleep.

For more information:

"The Sleep Book for Tired Parents," by Becky Huntley (Parenting Press)

Sleep Disorders and Sleep Problems in Childhood
http://www.aafp.org/afp/20010115/277.html

Advice from our experts is not a substitute for medical or other professional advice and services from a qualified health-care provider familiar with your unique situation. We recommend consulting a qualified professional if you have concerns about your child's medical or emotional condition.

Parent Answers to "How can I help my first-grader sleep?"

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Sounds like me when I was little. She might get bored in bed since she has a little sleeping problem. Try classical music, reading to her so she has something to think about, or giving her a little chair by her bed with books and a water bottle. Also, try little bags of lavender, or adding lavender to her pillow. Try a "good sleeper" chart- a little calendar that you can put stickers on when she does a good job. Start small, then work your way up- 2days, 5days, 1week, etc. give her a treat when she accomplishes these goals! I hope this helps!

There is a special medicine that my kid takes. It is called melatonin, but it is a pill so you have to swallow it whole. But it really does work!

Although the original question didn't include nightmares, nightmares are another major sleep disruption and @drjohnson's advice is a great tool for helping combat those night time unwanted visitors and involves both the child and parent in the solution. In addition, parents can monitor "scary" TV and movie viewing. However, sometimes that can be unpredictable. What seemed manageable one day can become scary the next. Another idea along @dr.johnson's advice are the Native American practice of Dream Catcher's. Hear is a site on how to build your own www.enchantedlearning.com/crafts/Dreamcatcher.shtml If parent's have favorite anti-nightmare story books, you might one to join in the conversation.

@jgrady and @ cf52266 also provided great advice on what sleep experts, term "good sleep hygiene." Things such as noticing what the sleep environment is like is important. Too hot, too cold not enough light, too much light ,consistent bedtimes, calming down before bed, and so forth make sleep more inviting.

@cf52266's suggestion for helping fall asleep is another great method for relaxation, if your child has "too vivid" an imagination and begins to see things in the spot, try counting backwards instead. Anything you devise that is non-stimulating, can work.

Great suggestions!!!

If your daughter's problems are nightmares, we hit on a symbolic system that worked wonders for my scaredy-cats.

We had been watching Sleeping Beauty. At the end the prince takes of his shield of virtue and sword of truth and slays the dragon. So I drew a simple picture of a sword and and a shield on a piece of paper. My dds put the papers under their pillows.

Then I instructed them that when they were having a bad dream, they could reach into their dream pockets and magically pull out the sword and shield to protect themselves from anything in their bad dream. Eventually they were able to draw their own pictures, although Mom's still were more potent. They were very excited to be able to direct their dreams this way.

May or may not work for other kids but still works for mine, years later.

I have one first grader that just turned six. We have a routine that she sometimes moans about, but the minute she is in bed, she passes right out, and she can never say anything once the clock hits 8:00 pm because she knows that is bedtime.

Our problem was in the middle of the night. My daughter was in the habit of waking to go potty around 2 am, and then since she was awake, she'd come to our bed to sleep, toss, kick and nudge, and we'd all be grouchy the next day.

We made the effort of making her get back in her bed, particularly on school nights, letting her know that if she needs to talk out a bad dream or needs someone to tuck her back in, that's okay. It helped, but continued...then I realized that her bed is placed differently in her room than ours and her nightlight was a little to bright. I got her a dimmer light that was still acceptable for keeping out the dark creepies. I then adjusted her bed so that her head would be in the same direction as if she were in our bed, and since she complained hers wasn't as soft as our pillowtop, I got her a fiberbed to sit on top her mattress and now, only on rare occassians when she's sick or something, does she get up. We also try to eat as close to 6 as possible so that a last minute potty before bed takes care of her needs until morning (we also get up at 6am).

Also, a more relaxed morning routine and good marks at school are counted as payoff for a good night. We wake at 6am and don't have to leave until 7 or 7:15, so she can afford to wake slowly and be a little lazy and eat slowly so by the time she's at school she is ready to pay attention and watch herself a little more. After about a week of the highest behavior marks at school, and mommie and daddy being so much happier and making a point of correlating these things with her staying in her bed all night, she got it.

I don't know what time your daughter has to wake up in the morning, but my daughter has to get up at 6:00 am so I have her in bed at 7:30 pm. She will be 7 on 9/19 and is in 1st grade this year. I found that if she goes to bed any later she ends up being cranky the next day.

To help her sleep, she has a portable CD player next to her bed and she alternates between different lullaby CDs. The CD turns off when it is over and she usually doesn't wake up after that.

Recently she has told me she is having a hard time falling asleep. I suggested she lay down and get comfortable, then find a spot on the ceiling or somewhere else in her room and just stare at it. As her eyes get heavy I told her to fight to keep them open for a little while then just give in and close them. She told me it has been working for her.

Any contributed content above is the subjective opinion of that member or external author, and not of GreatSchools. GreatSchools does not check for accuracy in community posts or verify the contributor’s identity. If you are searching for health-related advice we strongly suggest you seek professional medical support. View our Community Guidelines for more details.

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