Child's sleepless nights? Educator suggests solutions for parents

Illustration: Adobe Firefly AI [Public Domain]

Understanding why a child has trouble falling asleep is crucial. There are many possible reasons. The most common include:

• Childhood fears and worries. High stress makes it difficult to fall asleep, just like adults.
• Overuse of electronics. Screens emitting blue light (tablet, phone, TV) can stimulate the child, and an hour spent in front of a screen requires at least two hours of winding down before sleep.
• Noise, and either too high or too low temperatures in the room.
• Eating sweets or heavy meals right before bed, which can cause hyperactivity.
• Certain medications that may affect the child`s sleep quality.

“An evening routine is a very important element in preparing a child for sleep. Both the activities that prepare for sleep and their repetition are significant for developing good habits,” advises educator Edyta Borowicz-Czuchryta, an expert from the #MAMYNATORADĘ platform, managed by the National Educational Operator Foundation. “Let’s introduce habits like reading stories instead of distracting cartoons. A warm bath or calming music can also be helpful.”

Calmness and Sense of Security

Edyta Borowicz-Czuchryta, director of the Galileo kindergarten and primary school in Lublin, emphasizes that for a child to fall asleep, they need a sense of safety and comfort. It is important that the room where they sleep fosters relaxation.

“A night light or a friendly dimness, depending on the child’s preferences, will help. Items that evoke positive associations, such as stuffed animals or a favorite blanket, will be our allies,” advises the educator. “It is also crucial to eliminate screen lights from the child’s evening routine. Parents often resist this, but for the sake of healthy children’s sleep, it is worth finding a calmer alternative. This often yields the best results.”


It is advisable to avoid excessive stimulation at least two hours before bedtime. Video games, intense movies, or noisy play can overly excite the child and make it hard for them to settle down.

Physical Activity – Yes, but During the Day

Regular physical activity, especially outdoors, positively impacts a child`s sleep quality. However, it is important that it is not done right before bedtime, as it may have the opposite effect and stimulate the body.

“There is a right time for physical activity, and it certainly isn’t right before bed. However, healthy fatigue and ensuring the child gets enough exercise during the day can help them sleep better at night,” says Edyta Borowicz-Czuchryta. “Physical effort aids in deep and peaceful sleep.”

When Home Remedies Don`t Work

If all the above methods fail and sleep issues persist, it may be worth considering a consultation with a doctor. In some cases, the problem may arise from medical reasons such as anxiety disorders, sleep apnea, or other health issues.

“First, you should visit a pediatrician, the one we usually take our child to. Such a doctor already knows them, which saves the child from stress and makes it easier to diagnose the problem,” advises the expert from the #MAMYNATORADĘ platform. “We may then receive a referral to a neurologist or child psychiatrist to continue treatment.”

The educator also reminds us that every child is different, and even siblings may have different needs for a peaceful night’s sleep. Let’s keep this in mind when designing evening rituals.

Tips for Parents:

• Establish an evening routine – regular, calming activities, such as bathing or reading, help the child wind down.
• Turn off screens from the TV, tablet, and phone at least two hours before sleep.
• Create a calm environment – dimmed lights and favorite items help the child feel safe.
• Physical activity during the day – healthy fatigue supports better sleep, but avoid intense exercise shortly before bedtime.

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This advice is part of the #MAMYNATORADĘ social project, aimed at supporting parents in caring for their children`s proper development. Free guides for parents are developed by experienced educators, child psychologists, and speech therapists with practical experience in schools and kindergartens: https://operator.edu.pl/pl/poradnia

The project is run by the National Educational Operator Foundation. It is funded by voluntary donations and 1.5% income tax deductions.

The media patron of #MAMYNATORADĘ is the weekly Reporterzy.info