When my daughter was born, sleep quickly became a challenge. From the very beginning, she wasn’t a good sleeper. One of my biggest mistakes was putting my baby to bed very late, sometimes as late as 9 or 10 p.m. I thought that keeping her up later would help her sleep through the night, but I couldn’t have been more wrong. Instead of getting more sleep, she would wake up at 2 a.m. and then every hour after that. We believed that if we put her to bed earlier, she would just wake up even earlier than 2am. It turns out this was counterintuitive—the key was to put her to bed earlier so she wouldn’t become overtired.
Oh, how I wish I knew then what I know now! But that’s why I’m here—to share what I’ve learned so you can have a smoother ride than I did. Sleep on, mamas! ❤️ 💤
Understanding the sleep cycle: REM and non-REM sleep
Sleep is not a uniform state; it’s made up of cycles that alternate between REM (Rapid Eye Movement) sleep and non-REM sleep. Each of these stages plays a crucial role in a child’s development.
- REM sleep is where most dreaming occurs. During this stage, the brain is highly active, similar to when we are awake. For children, REM sleep is essential for brain development, memory consolidation, and emotional regulation. Infants spend about 50% of their sleep time in REM, compared to around 20-25% in adults. This high percentage in infants is because their brains are rapidly developing and require more time in REM to form new neural connections. According to the study titled “The role of sleep in neuroplasticity and learning” published in Nature Reviews Neuroscience, REM sleep is vital for neurodevelopment, aiding in the formation of neural connections.
- Non-REM sleep is divided into several stages, from light sleep to deep sleep. The deepest stage of non-REM sleep, often called slow-wave sleep, is when the body focuses on physical growth and repair. During this stage, growth hormones are released, helping children’s bodies grow, build muscle, and strengthen their immune systems. Research in the Journal of Pediatric Health Care titled “Sleep in children: the impact of adequate sleep on health and development” highlights the importance of deep sleep in supporting immune function and overall health in children.
- Difference in sleep cycles: Infants have shorter sleep cycles (about 50-60 minutes) compared to adults (about 90 minutes). This means that infants experience more sleep cycles per night, which naturally leads to more frequent awakenings. Because of this, the ability to self-soothe becomes crucial. As infants wake more often, self-soothing skills help them return to sleep without needing parental intervention. Studies in Sleep Medicine Reviews suggest that infants who learn to self-soothe have fewer sleep disruptions and better overall sleep quality.
The impact of night wakings on children
Night wakings are common in infants and young children due to their shorter sleep cycles. However, frequent or prolonged night wakings can have significant negative impacts on both children and parents.
- Cognitive and emotional development: Disrupted REM sleep due to frequent night wakings can affect a child’s ability to process and consolidate new information. It can also hinder emotional regulation, leading to increased irritability, tantrums, and anxiety. A study from the Journal of Child Psychology and Psychiatry titled “Sleep disturbance and its impact on child development” found that chronic sleep disruption in children is associated with difficulties in emotional regulation and behavioral issues.
- Physical growth and health: Interrupted non-REM sleep, especially the deeper stages, can impede physical growth and weaken the immune system. Children who don’t get enough deep sleep may experience slower growth rates and become more susceptible to illnesses. Research published in Pediatrics titled “Sleep duration and its impact on childhood health outcomes” has shown that insufficient sleep in childhood is linked to long-term health risks, including obesity and weakened immune function.
- Behavioral issues: Chronic sleep disruptions can lead to behavioral problems during the day, such as difficulty concentrating, hyperactivity, and mood swings. These issues can affect a child’s performance in school and their interactions with peers. According to a study in Sleep Medicine Reviews titled “The impact of sleep on childhood behavior and development,” children who experience frequent night wakings are more likely to exhibit attention and behavioral problems during the day.
The consequences of late bedtimes
In addition to the disruptions caused by night wakings, late bedtimes can also have a detrimental impact on a child’s overall health and development. Read about why 7-8pm is the ideal bedtime for infant and children.
- Misalignment with circadian rhythms: The body’s internal clock, or circadian rhythm, is programmed to follow a natural cycle of wakefulness and sleep. Going to bed late can disrupt this rhythm, making it harder for children to fall asleep and stay asleep. Over time, this misalignment can lead to chronic sleep deprivation. A study published in the Journal of Clinical Sleep Medicine titled “Circadian rhythm and its impact on sleep in children” found that children with irregular bedtimes were more likely to suffer from sleep disorders and related behavioral issues.
- Reduced sleep duration: Late bedtimes often result in shorter total sleep duration, as children may still need to wake up early for school or other activities. This lack of sleep can compound the effects of disrupted sleep cycles, leading to more significant cognitive, emotional, and physical challenges. The American Academy of Pediatrics recommends consistent bedtimes to ensure children receive the full benefits of sleep in their policy statement titled “Healthy sleep habits: guidelines for children.”
- Increased stress hormones: A late bedtime can also lead to elevated levels of cortisol, the stress hormone, which makes it harder for children to fall asleep and stay asleep. High cortisol levels can interfere with the production of melatonin, the hormone that regulates sleep, creating a vicious cycle of poor sleep. Research in Psychoneuroendocrinology titled “Cortisol rhythms and sleep in children: implications for health and development” highlights that chronic sleep deprivation and irregular bedtimes are associated with persistently high cortisol levels, which can negatively impact a child’s health.
Supporting healthy sleep habits
To mitigate the impact of night wakings and late bedtimes, it’s essential to establish and maintain healthy sleep habits for your child:
- Create a consistent bedtime routine: A predictable bedtime routine helps signal to your child’s body that it’s time to wind down, improving both the quality and quantity of sleep. Consistency is key, as supported by findings in the Journal of Sleep Research, which indicate that a regular bedtime routine can significantly improve sleep outcomes in children, as shown in the study titled “Bedtime routines: a study of the role in children’s sleep.”
- Set an early bedtime: Align your child’s bedtime with their natural circadian rhythms. This often means an earlier bedtime, which supports longer, uninterrupted sleep, ideally between 7-8pm bedtime. The National Sleep Foundation recommends earlier bedtimes to ensure that children achieve the necessary amount of sleep for optimal development in their guidelines on sleep for children.
- Create a sleep-conducive environment: Ensure that the sleep environment is dark, quiet, and cool, and limit exposure to screens before bed to support melatonin production. A study in Chronobiology International titled “Light exposure and its impact on sleep in children” found that reducing light exposure in the evening helps regulate melatonin levels and improves sleep quality.
- Consider sleep training: Sleep training can help reduce night wakings and establish healthy sleep patterns. While some parents worry about the stress caused by crying during sleep training, studies have shown that cortisol levels from crying are actually lower than the levels created by chronic night wakings, according to research published in Pediatrics in the article “Cortisol levels in infants: sleep training versus frequent night wakings.” This makes sleep training an effective long-term solution for better sleep.