Sleep Issues

If a child has sleep issues, then he or she is not getting restorative sleep that is crucial for brain development and good health. Sleep is a restorative state in which the nervous system is relatively inactive, the eyes are closed, the postural muscles are relaxed, and consciousness is suspended. All sleep is not the same; a period of sleep is comprised of several cycles and stages, some of which are more restorative than others. To be healthy, an adult body must sleep for about a third of a 24-hour day.

Children Need More Sleep Than Adults

Children require more sleep than adults because their bodies and brains are in the process of developing language, attention and impulse control. The adult recommendations are for eight to nine hours, while kids need 10-12, depending upon age. Having the brain well-rested helps facilitate and maximize learning, memory, and creativity. The strength of brain connections increases as much as 20% while sleeping. Myelin, which is the fatty layer formed around the neurons important for language, attention and impulse control, also develops during sleep.

Lymphatic System in the Brain

What’s more, medical researchers have discovered a lymphatic system in the brain that is known as the glymphatic system. This system is responsible for cleaning out the cellular “junk” (toxins) in the brain and also for bringing key nutrients to brain cells. What does this have to do with sleep? This lymphatic system is largely functional during sleep. If your child has sleep issues, his or her brain is not able to flush out toxins and other cellular debris.

Problems Associated with a Lack of Sleep

What Your Doctor May Tell You About Sleep Issues

Doctors may ask if your child has difficulty falling asleep, wakes up during the night, has nightmares or sleeps during the day instead of the night. Pediatricians often suggest trying one or more of the following:

No eating or drinking, especially sugar-laden products before bed
No caffeinated foods or drinks during the day
No TV, video games or other electronic devices too close to bedtime
No overstimulation, such as rough-housing, prior to bedtime
Setting a consistent bedtime with daily rituals prior to turning in

Another Way to Think About Sleep Issues

For the many children who experience both short- and long-term chronic sleep issues, many functional medicine doctors and other integrative health care practitioners look for possible causes. See our slide about Investigate Potential Sources of Sleep Issues in the Healing Checklist slide below.

Sleep Issues Healing Checklist

Many therapies focusing on detoxification, therapies for viruses, bacteria, and heavy metals, dietary interventions, sensory based therapies, and any therapies which improve the immune system will often times improve the quality of sleep in a child as the inflammatory condition decreases.

Set an Age-Appropriate Bedtime

Most people, including children, just don’t get a good night’s sleep anymore. Deep restful sleep is necessary for the body to repair itself. Establish proper bedtimes so the adrenal glands don’t go into overtime and cause undue stress. The following bedtimes can help ensure restful sleep:

Babies: 5:30-6:00pm
Toddlers: 6:30-7:00pm
Young children: 7:00-7:30pm
Older children: 8:00-8:30pm
Teenagers: 9:00-10:00pm
Adults: 10:00-11:00pm

Try These Things at Home

Take an Epsom-salt bath before bed
Turn off WiFi, cellphones, tablets and corded phones in the house
Reduce night-time blue-light exposure
Wear blue-light-blocking eyewear at night when using devices with screens or LED lights
Replace bedside lamp bulbs with blue-light-blocking (orange) bulbs
Turn off overhead lights at night
Dim inside lights at night
Increase daytime sunlight exposure

Look into Ways to Promote Healthy Sleep

Speak with your healthcare practitioner about incorporating any of the following into your child’s bedtime routine:

Herbs such as:
- Skullcap
- Valerian root
- Passion flower
- Hops
- Kava kava
Certain essential oils such as lavender
Bach flower remedies
Homeopathics, such as:
- Coffea cruda
- Chamomile
- Aconite
- Valeriana

Ask Your Healthcare Practitioner About Sleep-Promoting Supplements

Slow-release, low-dose melatonin (short-term only)
5-HTP
Tryptophan
L-theanine
Magnesium
Lithium orotate
GABA
CBD oil

Try the Following Therapies

Acupuncture can help relax the body and reduce symptoms of pain.
Craniosacral and osteopathic therapy can reestablish central nervous system functioning, which can improve sleep
Homeopaths and naturopaths can diagnose and treat pain naturally so that the child’s immune, sensory, neurological and nervous systems develop without being compromised.
A chiropractor can perform spinal cord adjustments, which can improve communication in the nervous system and improve sleep.
Neurofeedback and biofeedback can both reduce anxiety and improve sleep.
Reiki is a hands-on form of healing that can reestablish energetic balance in the body, thereby potentially improving sleep.

Investigate Potential Sources of Sleep Issues

Acid reflux, especially hidden reflux, which can worsen when lying down
Obstructive Sleep Apnea
Inflammation (anywhere in the body), which can alter brain and hormone chemistry
An imbalance in neurotransmitters, including serotonin, acetylcholine, GABA and dopamine
Elevated levels of microorganisms such as yeast, mold, fungus, parasites
Elevated emotional and psychological stress
Hormonal imbalances, especially in cortisol, a stress hormone
Vagus-nerve imbalances
Cranial-nerve imbalances
Overactive sympathetic nervous system
Unbalanced blood sugar
Excitotoxicity reaction from too much glutamate in the diet
Low levels of lithium orotate and/or magnesium
Toxicity
Electromagnetic smog from wireless devices and electronics
Blue light from electronic devices in the evening. Blue light suppresses melatonin, the important sleep hormone.
Lack of full-spectrum sunlight in the daytime

Still Looking for Answers?

Visit the Epidemic Answers Practitioner Directory to find a practitioner near you.

Join us inside our online membership community for parents, Healing Together, where you’ll find even more healing resources, expert guidance, and a community to support you every step of your child’s healing journey.

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