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A child lies on a bed in a restless position, suggesting difficulty sleeping. A child lies on a bed in a restless position, suggesting difficulty sleeping.

Sleep Difficulties in Children

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Many parents notice their child struggling with sleep difficulties. They might struggle to settle at night, wake often or very early, or seem very tired but still unable to sleep. During the day, children may then seem irritable, restless or overactive when they are tired.

Sleep difficulties can also affect older children and teenagers may find it hard to “switch off” at night. They might go to bed very late, struggle to keep to a regular sleep pattern, or feel very tired during the day.

More about sleep difficulties in children

What might be causing your child’s sleep difficulties

Poor sleep can be a big part of how children feel during the day. When a child isn’t sleeping well, it can affect their mood, concentration, energy levels, health, and their ability to cope with everyday life. The good news is that small changes can often make a big difference. With the right support and routines, many children and young people begin to sleep better over time.

Sleep can be affected by everyday worries. Your child may be thinking about school, friendships or changes in their life. Feeling anxious can make it harder for the mind and body to relax before sleep. The room where your child sleeps can also play a role. If it’s too bright or noisy, or too hot or cold, it can make settling more difficult. Particularly if your child has sensory sensitivities.

Screens close to bedtime, irregular bedtimes, as well as drinks containing caffeine – like energy drinks – can all make sleep more difficult. Nightmares, although normal, might also make sleep a struggle – particularly for younger children. While for teenagers, hormonal changes can also make sleep difficult.

Although sleep difficulties can feel stressful for families, many children improve with time and supportive routines.

You may find it helpful to try keeping a predictable bedtime routine, encouraging regular sleep and wake-up times, limiting screen use for at least an hour before bed, making sure the bedroom is calm and comfortable, encouraging time outdoors during the day, using calming activities before bed, such as reading, breathing exercises or gentle music, for younger children: comfort objects, dim lights, gentle reassurance and for teenagers: encouraging consistent wake‑up times, even on weekends.

If sleep continues to be difficult, support is available and we can help you explore what may help your child most. You might need more support if, your child has ongoing sleep issues for more than 4 weeks, your child is severely tired during the day, affecting school or behaviour, your child is distressed by persistent nightmares or night terrors and you have concerns about your child’s breathing when they sleep (e.g. snoring with pauses).

Questions and answers

How much sleep does my child/teen need?
Primary-age children usually need around 9 to 12 hours of sleep each night. Teenagers often need 8 to 10 hours. Every child and young person is different, however. Some may need a little more or a little less sleep than others. Look for signs that your child is not getting enough sleep during the day. They may seem very tired, find it hard to concentrate or manage their emotions, or struggle to wake in the morning or enjoy everyday activities.
Is it normal for children to wake up at night?
Yes. It is very common for children to wake briefly during the night. You can help by supporting them calmly. You can also try strategies that help them settle back to sleep by themselves. With the right support, many children learn how to settle themselves when they wake.
What can I do if my child won’t settle at bedtime?
A calming and predictable bedtime routine can help your child’s body recognise when it is time to sleep. An example of a routine could be, quiet time, wash, story and bed. You may find also find it helpful to reduce stimulation in the hour before bedtime. Avoid screens close to bedtime. Use dim lighting to help the body wind down.
How can I help my teenager get a better sleep routine?
You might encourage your teenager to, wake up at a similar time each day, including weekends, limit screen use late at night and plan homework or studying earlier in the evening. Small habits like these can help the body develop a more regular sleep pattern over time.
When should I ask for extra help?
You may want to seek extra support if sleep problems, last for a long time, seriously affect your child’s behaviour or learning at school and cause distress for your child or family.

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