Sleep problems in children caused by overstimulation: causes and solutions
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Sleep problems in children are often not a problem with sleep as such, but a sign that your child has taken in more stimulation during the day than they could process. Calm, regularity and a low-stimulation end to the day help many children fall asleep more easily. If the problems persist, talk to your health visitor or GP.
Does this sound familiar?
A child who won’t go to sleep, keeps waking up or lies tossing and turning restlessly: many parents will recognise it. A common and often overlooked cause is overstimulation. In this article you’ll read what overstimulation is, why it affects sleep and what you can do to help your child settle.
What is overstimulation?
Overstimulation happens when a child takes in more stimulation than they can process. This stimulation can be visual (light, movement), auditory (sound), emotional or physical. During the day, children are constantly taking in impressions: school or nursery, sounds, conversations, screens, toys and emotions. All that information has to be processed in the brain.
In young children, and in children with a sensitive nervous system, the capacity to process stimulation is still limited. If there are too few quiet moments during the day, tension builds up. Often it only really becomes visible at bedtime. You can read how toys play a part in this in can a child become overstimulated by toys?.
How does overstimulation affect sleep?
An overstimulated child stays ‘switched on’, as it were. The body is alert and the mind keeps racing. Stress goes hand in hand with stress hormones such as cortisol, and these don’t help with falling asleep. Bright light from screens can also slow down the production of melatonin, the hormone that prepares the body for sleep. The result: difficulty falling asleep or restless sleep, even when your child is clearly tired.
Typical sleep problems caused by overstimulation
- Difficulty falling asleep, even when your child seems tired
- Frequently waking up or crying during the night
- Nightmares or restless dreams
- Tossing and turning in bed
- Waking early and then being irritable or tearful
What causes overstimulation before sleep?
1. A packed daily schedule
A full day without breaks gives the brain no chance to unwind in between.
2. Screens and digital stimulation
Tablets, TV and phones keep the brain active until the very last moment, through both the light and the content.
3. Noisy or bright toys in the evening
Toys that light up or make sounds stimulate the nervous system rather than calming it.
4. Emotional events
An argument, a busy birthday party or a change in the daily routine can make your child more alert.
5. No clear transition to rest
If the step from playing to bed is too abrupt, your child misses out on the gradual winding down of stimulation.
How do you help your child settle?
1. Build a regular bedtime routine
A predictable sequence, for example tidying up, bath, book and sleep, provides familiarity and security. Children relax more quickly with repetition.
2. Choose calm activities in the last hour
Colouring, doing puzzles, reading aloud, quiet building or soft singing help calm the body and mind. It’s better to plan busy play, rough-and-tumble and noisy toys for earlier in the day.
3. Screen-free from at least an hour before bedtime
Switch off the tablet, TV and phone at least an hour before sleep.
4. Create a low-stimulation bedroom
Soft colours, few toys in sight, blackout curtains and a calm atmosphere promote relaxation. Fewer things also means fewer distractions; read minimalist play.
5. Give a warm bath
A warm bath helps many children relax. Keep it short and calm, without busy bath toys. You’ll find tips for young children in how to make bath time fun for a baby.
6. Read a calm story together
Reading aloud is cosy and helps your child switch into rest mode.
7. Play a breathing game together
Blow up an imaginary balloon together, breathe like a little bunny or do a short listening exercise.
8. A familiar soft toy
A favourite soft toy or comforter can help with letting go at the end of the day. Read more in comforters as transitional objects. For babies, keep the cot clear in line with safe sleep advice.
Example of a calm bedtime routine
| Time before bedtime | Activity |
|---|---|
| 60 minutes | Screens off, tidy toys away together |
| 45 minutes | Quiet play: puzzles, colouring or building |
| 30 minutes | Warm bath or wash, pyjamas on |
| 15 minutes | Reading aloud, cuddles, breathing game |
| 0 minutes | Lights out, the same goodnight phrase every time |
Adjust the times to suit your child. The most important thing is that the order is roughly the same every evening.
When should you seek help?
Do the sleep problems last longer than a few weeks, or is your child very tired, irritable or withdrawn during the day? Then talk to your health visitor, school nurse or GP. They can help look into possible causes, such as high sensitivity, stress, anxieties or a developmental disorder, and refer you on if needed. Children with autism or ADHD sometimes find it extra hard to switch off; also see toys for autism and ADHD toys.
This article is for information only and does not replace advice from a doctor or other healthcare professional. If problems are serious or persistent, contact a healthcare professional.
Toys from this article
- Shape puzzle with 9 pieces: for a calm puzzle moment before sleep.
- Organic cotton soft toy: a familiar cuddly companion for the bedtime routine.
Frequently asked questions
How do I know whether my child’s sleep problems are caused by overstimulation?
Look at the link with the day. If your child mainly sleeps badly after busy days, parties, lots of screen time or changes, overstimulation is probably playing a part. If in doubt, you can discuss it with your health visitor or GP.
How long before bedtime should my child stop using screens?
Common advice is to switch screens off at least an hour before bedtime. Both the light and the content keep the brain active.
Which toys are suitable for the evening?
Choose calm toys without light or sound, such as a puzzle, blocks, a book or colouring pages. Save busy and electronic toys for earlier in the day.
Does a regular bedtime routine really help?
Many children relax more quickly when they know what’s coming. A fixed sequence of steps provides something to hold on to and helps the body prepare for sleep in the same way every evening.