Sleep Difficulties in Children: How you can Help them Sleep and Thrive

Sleep benefits both body and mind. What to do if the children suffer from sleeping difficulties, and what we as parents can do to help them sleep better.

The Importance of Prioritizing Sleep

During times of continuous stress, children’s sleep often suffers the most. This is unfortunate because good sleep plays a vital role in their health. Good sleep fuels physical growth, healing, immunity, focus, emotional balance, friendships, and play performance. Children aged 6-12 need 9-12 hours of sleep nightly to support these functions.

Parents can contact the Tipat Halav nurses’ hotline at *5400 ext. 9, Sunday–Thursday 16:00–21:00 and Friday 8:00–13:00.

What Can Disrupt Their Sleep?

• Late bedtimes caused by attention-grabbing activities like TV, screens, or games can also disturb melatonin (sleep hormone) production.

• Unfamiliar environments, such as those resulting from displacement or shelter noise, can make it difficult for children to settle in.

• Sleep disorders, including insomnia (20-40% prevalence), nightmares, night wakings, sleepwalking (up to 15%), or obstructive sleep apnea (1-5%, or up to 50% in overweight children).
  

1.        Strengthening Sleep Routines

Rather than imposing rules, present options and highlight how many Israeli families are already adopting these habits to help children sleep better. Apply another recommendation only once the previous one has been fully integrated. Good luck!

• Regular bedtime routine: Encourage winding down 60-90 minutes before sleep, no screens, dim lights, calm play, snack, or reading.

• Consistent bed and wake times – even on weekends help children develop a stable sleep schedule.

• Morning sunlight: In the morning, spending 10-15 minutes outside or near a window helps reset the child’s internal clock.

2.        Build In-Day Support for Stronger Sleep

• Physical activity: 60 minutes of daily play or movement helps children fall asleep faster and enjoy deeper rest.

• Limit evening stimulation: Offer soothing alternatives like bedtime stories, drawing, or gentle stretches.

• Mind “nap timing”: Encourage short naps before 13:00 only if needed; long or late naps can disrupt nighttime sleep.

3.        Optimizing Nighttime Environment

• Blue light protection: Turn off TVs, tablets, or phones at least 1 hour before bed; dim lights to support sleep hormone production.

• Comfort-focused bedroom: Ensure a calm, predictable space, cool, dark, quiet, and comforting for bedtime.

• Watch food and drink timing: Avoid caffeinated or sugary snacks in the evening; a light snack (like fruit or yogurt) is fine.

4.        Gently Address Night Waking

• Check for physical needs first: Are they thirsty or do they need to use the bathroom?

• Listen for signs of sleep apnea (snoring, choking). Report these to your pediatrician, as they can affect breathing and daytime behavior.

• Nightmares or anxiety? Try soft reassurance and soothing routines. If this is not something passing, you should know that there are certain types of behavioral therapy that a sleep doctor or a psychologist may help you with¹.

5.        Use a Mini “Worry Window”

Creating a short, calm space for “good worry” helps prevent stress from spilling into bedtime:

• Pick a 10-15-minute time (ideally between 16:00-18:00).

• Invite your child to draw or verbalize worries, promising to revisit them tomorrow.

• Follow with something relaxing like a story, doodling, or breathing, before transitioning to bed.

Studies show that this kind of worry containment supports emotional regulation and improves sleep ¹

Know When to Ask for Professional Help

Many families face challenges during tough times; consulting a professional is a proactive and caring step, not a sign of failure neither of the parents nor of the children.

Seek support when your child:

• Loudly snores or stops breathing at night

• Displays restless legs or frequent nighttime anxiety

• Suffers persistent nightmares preventing sleep

• Struggles with sleep despite consistent routines

The Big Picture: Small Steps, Big Gains

Implementing just one of these strategies, consistent wake times, daily activity, and a bedtime routine, can improve sleep quality within a week. Other families in Israel are reporting calmer bedtimes, better focus at school, and brighter moods.

By guiding children gently, respecting their pace, and framing sleep care as part of their growing independence, you empower them with tools for resilience and well-being, even during challenging times.

References

 ¹ https://doi.org/10.1007/s10578-024-01758-3).