Smarty tips on getting your child to sleep

Kristin L. Daley, Ph.D.
Psychologist, Behavioral Sleep Medicine
Director, Sleep Medicine,
Charlotte Eye Ear Nose & Throat Associates, P.A.

Many parents struggle with putting their children to bed, and there are many opinions on what techniques are most effective. There are a lot of beliefs about parenting, but there are definitely some simple ways to help a child sleep better without even raising the battle cries.

When I meet with patients of any age, one of the first things we discuss is the concept of circadian rhythm. All animals, including people, have biological rhythms that regulate sleep and wake activities. We are diurnal in our rhythm, in that our natural tendency is to be active in daylight and sleeping during the night. In order to establish this rhythm, we have receptors in our retinas called the Zeitgebers, which is German for “time giver.” These receptors measure light exposure and report to the suprachiasmatic nuclei, which then assist the brain in the release of hormones and neurotransmitters related to our sleep and wake behaviors.

Edison’s invention of the electric light has had some pretty big effects on our biological clock. For new parents, this can play a part in helping a baby learn to sleep through the night. Whenever you are up with your baby during the night, it is important that both you and the baby have only minimal exposure to light, so that your brain continues to recognize that it is nighttime. For baby, having light exposure on an irregular clock can slow the recognition that nighttime is their major sleep period, and result in more activity when we wish they were sleeping. For mom and dad, repeated light exposure during the biological sleep period can disrupt circadian rhythm, resulting in increased nocturnal awakenings and poor sleep quality. People with circadian rhythm sleep disorders often feel they are suffering from jet lag and never get the opportunity to catch up on their sleep.

In parents with older children, questions often arise about what light exposure is appropriate, particularly if they are coping with fears at bedtime. It is not a good idea to try to leave closet lights or lights in adjacent rooms as a nightlight for your child. Normally, this light is too bright for the child, and can result in sleep that is even more disrupted. Furthermore, it is normal for kids to wake up as many as four to six times per night, but they will usually drift back to sleep if their bedroom environments are less stimulating. For that reason, I recommend only a very dim night light when deemed necessary, and really encourage that the parents discuss whether the child might feel more comfortable with a different comfort device — a favorite blanket, stuffed animal or possibly white noise in the room. Bright light exposure in the morning tells the brain this is when activity should start, and helps to reinforce the end of the sleep cycle.

Circadian rhythm entrainment is strongly linked to consistent cycles throughout each day. Our bodies reach optimal sleep/wake performance when our major activities (sleep, feeding, exercise) are performed on the same schedule every day, even on weekends. Setting a schedule for your child that allows for an optimal amount of sleep and activity, even a loose schedule, can help your child achieve their best rest.

Charlotte Eye Ear Nose & Throat Associates, P.A.
6035 Fairview Road, Charlotte, NC 28210
Office: 704.778-8154
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