Sleep problems in children due to overstimulation: causes and possible solutions

Introduction

A child who won't sleep, keeps waking up or sleeps restlessly: many parents recognise it. One of the most common - and often overlooked - causes of sleep problems in children is overstimulation. In this article, you will discover what exactly overstimulation is, why it affects sleep and what you can do as a parent to help your child unwind better.

What is overstimulation?

Over-stimulation occurs when a child receives more stimuli than it can process. Those stimuli can be visual (light, movement), auditory (sound), emotional or physical. During the day, children constantly come into contact with all kinds of impressions: school, sounds, conversations, screens, toys, emotions... and all this information has to be processed in the brain.

In young children - or children with a sensitive nervous system - the capacity to process all these stimuli is still limited. If there are insufficient moments of rest, this can lead to tension that only really shows itself... at bedtime.

How does overstimulation affect sleep?

When a child is overexcited, the body stays in a state, so to speak 'on' mode standing. The nervous system is alert, the head keeps grinding, and the body produces stress hormones such as cortisol, resulting in insufficient production of melatonin (the sleep hormone). Result: difficulty falling asleep or restless sleep.

Typical sleep problems due to overstimulation:

• Difficulty falling asleep (even when the child seems "tired")
• Frequent waking or crying at night
• Nightmares or restless dreams
• Restless turning or tossing in bed
• Waking up early with stress signals (irritable, tearful)

Causes of overstimulation before sleep

1. Too busy daily routine

A full day without rest breaks ensures that the brain has no chance to discharge in between.

2. Screens and digital stimuli

Tablets, TV and phones inhibit melatonin production and stimulate the brain until the last moment of the day.

3. Noisy or bright toys in the evening

Playing with luminous or noisy toys actually activates the nervous system instead of calming it.

4. Emotional events or tensions

An argument, busy birthday or change in day structure can cause increased alertness.

5. No clear transition to rest

If the transition between playtime and bedtime is too abrupt, the child lacks a natural winding down of stimuli.

Solutions: here's how to help your child calm down

1. Build a regular evening routine

A predictable sequence of actions (e.g. cleaning up - bath - reading a book - sleeping) provides recognition and security. Children relax more quickly with repetition.

2. Opt for restful activities in the last hour

Colouring, puzzles, reading aloud, building quietly or singing softly help calm the nervous system.

3. Screen-free from at least one hour before bedtime

Turn off screens (tablet, TV, phone) no later than 1 hour before sleeping. Light and content keep the brain active.

4. Provide a low-incentive bedroom

Soft colours, few toys, blackout curtains and a calm atmosphere promote relaxation.

5. Use a warm bath or footbath

Heat helps cool down the body literally and figuratively. If necessary, add a drop of lavender oil (mild and relaxing).

6. Read a quiet story together

Reading aloud is not only sociable but helps children switch to their 'resting mode'.

7. Breathing and relaxation exercises

Make a breathing game together: "blow up the balloon", "breathe like a bunny", or use child-friendly mindfulness apps or listening exercises.

When professional help is needed

If sleep problems are prolonged (longer than 4 weeks), or if your child is very tired, irritable or withdrawn during the day, it may be a good idea to:

• a child coach, psychologist or paediatric physiotherapist consultable
• looking at underlying causes such as high sensitivity, stress, anxiety or developmental disorders