Calling all parents with younger children who aren’t getting the hours of sleep they need! Sleep consultant Kendall Hampton is helping kids sleep better!

Kendall Hampton is a pediatric sleep consultant based in Huntsville, Alabama. Her background is in early intervention, working with children under the age of three who have developmental delays and disabilities. She has always been passionate about a good night’s sleep, having witnessed firsthand how getting enough sleep can positively affect both young children and their families. About a year ago, she had the good idea of launching her sleep consulting practice to offer more specialized support to families seeking better sleep solutions.

Kendall brings her extensive experience in early intervention and child development to help families achieve better sleep. In this insightful Q&A, she shares valuable tips and strategies for improving your child’s sleep patterns.

Why do you think sleep problems are increasing among children?

Kendall Hampton: There are several reasons. First, a percentage of children have true sleep disorders or medical issues like sleep apnea, seizures, or acid reflux that can disrupt sleep. Additionally, conditions like autism and ADHD can also affect sleep. But, beyond medical issues, many sleep problems stem from sleep schedule routines, electronic devices like video games, and habits that aren’t conducive to good sleep, and from sleep associations that children develop, often unknowingly.

Can you explain what sleep associations are and how they affect sleep?

Kendall Hampton: Sleep associations refer to the behaviors and conditions that a child becomes used to when falling asleep. For example, many infants are rocked or fed to sleep, and they come to rely on these activities to fall asleep. As they grow older, they may wake during the night and need the same conditions to go back to sleep. Positive sleep associations, like white noise or blackout curtains, can be helpful because they don’t require parental involvement.

What are some common factors that interfere with good sleep in children?

Several factors can negatively effect sleep, including:

• Light and Dark Exposure: Exposure to blue light or bright light in the evening, or screen time, can inhibit melatonin production, making it harder to fall asleep. Dimming lights and reducing screen time before bed can help encourage deep sleep.
• Exercise: Lack of exercise can make it difficult for children to wind down at night. Ensuring they get adequate physical activity can encourage healthy sleep habits.
• Consistent Bedtime Routine and Nap Schedules: Irregular daytime naps or bedtime routines can disrupt sleep patterns. Consistent wake-up time and nap schedules help set the sleep-wake cycle.

Does diet play a role in children’s sleep?

Yes, diet can influence sleep. Meal timing can affect the sleep-wake cycle. Eat a heavy meal right before bed and a child can have a harder time getting to sleep. Caffeine and energy drinks after mid-day can also delay sleep. A light snack before bed is okay, but it’s best to avoid heavy, fatty, or sugary foods.

What are some practical tips for helping kids sleep better?

1. Create a Consistent Sleep Routine: Establish a bedtime routine that includes calming activities, like reading a book or taking a warm bath.
2. Control Light Exposure: Ensure your child gets plenty of natural light during the day and limit exposure to screens and bright lights in the evening. Remove screens and devices from your child’s bedroom.
3. Ensure Regular Exercise: Encourage physical activity during the day to help your child wind down more easily at night.
4. Monitor Diet: Avoid heavy meals right before bedtime and offer a light, healthy snack if needed.
5. Set a Regular Wake Time: Wake your child at the same time every day to help regulate their sleep cycle, even on weekends!

Sleep is fundamental to a child’s overall well-being. By understanding the common issues and implementing these practical strategies, parents can ensure their children instill good sleep habits and get the quality sleep they need.