Insomnia just like as an adult. In recent years, suffering of child with insomnia is increasing and it can be frustrating for parents to deal with this condition. The benefits of establishing a regular sleep routine may be several according to a recent children insomnia study. Insomnia is a sleep disorder that generally appears as difficulty falling asleep or staying asleep throughout the night. Sometimes, child has the complaint of waking up too early while older children may complain of this on their own. Usually, the insomnia complaints are related with a feeling of non-restorative sleep and impairment in daytime functioning. Insomnia will negatively affect mental and physical development in a kid.
In past time, children went to bed around nine or ten o’ clock but these days children are staying up for hours on end. Kid’s insomnia is characterized by signs of wakefulness or restlessness daily at night, irritability or heaviness on waking from sleep, lack of concentration, mood swings, and unusual difficulty with remembering. Not receiving a good night’s sleep can affect the mood and behavior of child during the day, leading to school and discipline problems.
Children over the age of 5 or 6 may suffer from insomnia due to attention deficit/hyperactivity disorder (ADHD) or the medications used to treat it. Some health problems may also be related to trouble sleeping. It is significant to consult your doctor and keep going back until the problem is resolved if the problem is severe. Also, a routine physical examination is necessary for a child who suffers from insomnia.
Types of insomnia:
Insomnia can be classified on the basis of duration that means short or long term.
Acute Insomnia:
It is short term insomnia. This may occur for just a few days to weeks. Short-term insomnia may be caused by factors like stress, illness, hot or cold, and medications. Some of these things can be cured by just making the child comfortable.
Chronic Insomnia:
It is long term insomnia and may occur three times a week for a month or longer. It may be caused by factors like depression, anxiety, or pain and discomfort. Sometimes, there may be no clear reason at all. You should seek medical advice for your child who suffers from chronic insomnia.
Causes of Children Insomnia:
Some common causes of children insomnia include:
Nightmares and bad dreams: afraid of sleeping
Injury or physical trauma: aches and pain
Acute infections and childhood diseases: common cold, influenza (‘flu’), ‘stomach flu‘, measles, mumps, chickenpox
Teething: chewing and biting on objects, fever, skin rash, restlessness and irritability
Stimulants in the diet or environment: caffeine in coffee, sodas; taurine in energy drinks; nicotine through tobacco smoke inhalation
Difficulty in breathing: airway obstruction including nasal blockage, sinusitis or hay fever; asthma, bronchitis or pneumonia
Itchy skin: eczema, psoriasis, hives, skin rash, sunburn (pain and burning), burns, nappy (diaper) rash
Gastrointestinal disturbances: excessive gas and bloating, tummy cramps and infantile colic, diarrhea, constipation
Excessive intake of high glycemic index (GI) foods: related with “sugar highs” in children
Stress, abuse or mental and emotional trauma
Substance abuse: alcohol abuse or drug usage in teens
Neurological, psychiatric, psychological disorders: depression, anxiety, epilepsy, autism
‘Growing pains‘: supposed aches and pains caused by bone growth in young children although its existence has never been proven
Side effects of certain drugs such as drugs used to treat ADHD, antidepressants, corticosteroids, and anticonvulsants can cause insomnia.
Symptoms of insomnia include:
Aggression
Depression
Hyperactivity
Being sleepy during the day
Making errors or having accidents
School or disciplinary problems
Irritability/mood swings
Decreased attention span
Memory problems
Tension/worry about going to bed and being able to fall asleep
Sleep problems – difficulty falling asleep or staying asleep or waking up too early in the morning
Treatment for insomnia in children:
Educate children how to relax:
For falling asleep, some things like relaxation techniques, deep breathing and positive mental imagery while lying in bed (such as visualizing the sun’s caressing rays beachside or breathing in fresh, cool mountain air) can be helpful to your child.
Institute good sleep hygiene habits:
Good sleep hygiene habits include;
Maintaining a regular sleep schedule (going to bed and waking up at the same time each day including weekends and holidays)
Restricting time spent in bed to simply sleeping (no reading, doing homework or watching TV in bed);
Avoiding tobacco and other drugs; maintaining a bedroom that is quiet, calm, comfortable (< 75° F), and dark (a nightlight is acceptable for children afraid of a dark bedroom)
To obtain the usual amount of sleep, set bedtime:
Set bedtime so that your child receives usual amount of sleep. Typical 9 to 11 hours sleep is required per night depending on your child’s age. Children between the ages of 6 and 12 require about 10 to 11 hours of sleep each night; teens require about 9 hours of sleep each night.
Get up out of bed in place of chucking and turning.
If your child can’t sleep, it is better for him or her to get up and engage in a very calm activity for 15-20 minutes, for example reading, rather than stay in bed and toss and turn. After staying out of bed for 20-30 minutes or so return and try to sleep. After a 15-20 minute effort and no success, get up again and attempt the relaxing activity again. Repeat the cycle as required.
Consider behavioral therapy:
Specialists in behavioral and cognitive therapy are sometimes required to work with the child and family to help with non-drug psychological methods. These methods are very useful and generally better for the child in the long term. For more information in this regard, consult your sleep specialist.
Remove clocks from the bedroom:
It may be finest to take away all clocks from the bedroom or at least turn their face away from the bed so that your child does not notice it while trying to sleep. While trying to sleep, watching the clock can cause anxiety and make it harder to fall asleep.
Diets:
Parent of a child would have to plan proper eating pattern for their child as well planning for eating habits will help them grow properly and evade sleep related problems.
Exercises:
Kids should exercise no matter how little. Children play around a lot and have lots of physical movement but they should be promoted to engage in stretch exercises for example. This will help them to relax.
Relaxing Activities:
The child’s psyche could be affected if he/she spends long hours staring at the T.V screen or playing video games especially the violent ones or listening to heavy music like metallic rock. This may be the cause of insomnia. To withdraw the child from such activities at once is not shrewd but you can do withdrawal gradually. You could try taking your child for a walk, visiting a close relative together, going to the movies, and even go shopping together instead as nature hates vacuum. Also, you can spend more time with your kid, which will help to reduce negative habits that can affect your child’s sleep and finally cause insomnia.
Parent’s Role in Children Insomnia:
When a parent notices the presence of insomnia in children, their responsibility is to en sure that the condition is properly treated. Also, as a parent they have to discuss about the possible causes of the condition with their child’s doctor.
Most insomnia cases are caused by anxiety & stress and as a parent you should ask yourself these two questions. First, what is the reason behind my child stressed out? Second, are there effects going on at school, or at home that might be emotionally affect my child?
Medications:
Medications are generally not suggested for children and adolescents with insomnia and are used only in very special conditions. It is much more significant to look for any underlying medical or psychological problems that may require to be treated first. The FDA has not approved insomnia medications and sleeping pills for use in children. Regarding medication issues, it is important to work closely with your doctor. This includes over-the-counter drugs, supplements (eg, melatonin), and herbal products that you might consider to give your child.