26 reasons your child might be struggling with sleep
Have you tried everything to improve your child’s sleep, only to find the struggles persisting for months? This might look like frequent night wakings, difficulty settling at bedtime, early morning wake-ups, or short, restless sleep. Your child may resist bedtime, experience frequent nightmares, or rely heavily on your presence to fall and stay asleep—leaving you exhausted, overwhelmed, and unsure of what to do next.
What you’ve likely already tried
You may have already experimented with different sleep strategies, such as:
Adjusting their sleep environments, bedding, and room temperatures
Trying earlier or later bedtimes; calm bedtimes, energetic bedtimes
Adjusting naps by removing them, adding naps, or shifting their timing
Ensuring your child isn’t ill or teething
Exploring different arrangements, such as bedsharing, independent sleep, or having your child sleep with their other parent
Reducing screen time
Offering a bedtime snack to rule out hunger
If sleep remains a challenge, despite all of this, it’s time to dig deeper. Sleep difficulties in children can have a variety of underlying causes, and identifying the root issue can be key to improving sleep for the whole family.
But, before we dive into some of the possible causes, it’s important to add that night waking is completely normal for humans of all ages. Babies, toddlers, and even adults wake multiple times per night as part of their natural sleep cycles. The difference is that adults can usually settle themselves back to sleep without much thought, while young children often need our support. The idea that children should sleep through the night is a myth—biologically, they are wired to seek comfort and connection during the night. Rather than aiming for uninterrupted sleep, the focus should be on helping children feel safe, supported, and well-rested overall.
26 reasons your child might be struggling with sleep
Here is a comprehensive (but not exhaustive!) list of potential reasons your child might be finding sleep difficult. These are factors to explore, rule out, or address if sleep challenges have been ongoing despite your best efforts.
Biological and developmental factors
1. Circadian rhythm mismatch – Your child's internal clock may not align with their sleep patterns.
2. Low sleep needs – Some children naturally need less sleep than the average guidelines suggest. Read this post: How much sleep does your child really need?
3. High sleep needs – Some children become tired and stressed quickly and struggle with sleep regulation.
4. Sleep ‘regressions’ – Developmental progressions (e.g., at around 4 months, 8-10 months, 18 months, and 2 years) can temporarily disrupt sleep.
5. Neurodivergence – Conditions like ADHD, autism, and sensory processing differences can significantly impact sleep due to unique brain wiring and nervous system regulation.
6. Anxiety & fears – Developmental fears such as separation anxiety, fear of the dark, nightmares, or general anxieties can make bedtime stressful.
Health and nutrition
7. Iron deficiency – Low iron levels are linked to restless sleep and frequent night wakings.
8. Other nutrient deficiencies – Magnesium, zinc, vitamin D, omega-3s, and B vitamins all play a role in sleep quality.
9. Food sensitivities or allergies – Common culprits include dairy, gluten, artificial additives, or other intolerances.
10. Gut health issues – An imbalanced gut microbiome, constipation, bloating, or other digestive issues can impact sleep.
11. Hunger or blood sugar imbalance – Not enough calories during the day or blood sugar dips at night can lead to wake-ups.
12. Reflux or silent reflux – Even in toddlers, reflux can cause discomfort when lying down.
Sensory and environmental factors
13. Nighttime sensory challenges – Certain textures, pyjamas, sheets, or temperature sensitivity may cause discomfort.
14. Sleep environment issues – A room that’s too bright, noisy, hot, or cold can make it difficult to settle.
15. Co-sleeping or bed independence challenges – Some comfort- and sensory-seeking children need extra contact, while others may struggle with transitions to their own space. Children are biologically wired to sleep close to their caregivers, and need to feel safe to fall asleep, so forcing separation before they are ready can make it difficult.
16. EMFs and blue light exposure – Screens, WiFi, and artificial lighting before bed and in the bedroom can disrupt melatonin production.
17. Household mould – Exposure to mould in the home can trigger allergies, respiratory issues, and inflammation, all of which can negatively impact sleep
Medical and sleep-disordered breathing
18. Obstructive sleep apnea (OSA) – Symptoms include mouth breathing, snoring, gasping, or restless sleep.
19. Mouth breathing and airway issues – Enlarged adenoids, tonsils, or tongue-tie can impact breathing and sleep quality.
20. Chronic ear, nose, or throat issues – Allergies, post-nasal drip, or congestion can make breathing harder at night.
21. Restless leg syndrome (RLS) – Often linked to low iron, RLS can cause discomfort and an urge to move at night.
Emotional and lifestyle factors
22. Big life changes or stressors – Moving house, a new sibling, starting toilet learning, starting daycare, or family stress can affect sleep.
23. Parental anxiety about sleep – Children pick up on parents' stress around sleep, which can make bedtime feel stressful.
24. Understimulation during the day – Not enough physical activity, outdoor play, or daylight exposure can contribute to restless sleep.
25. Highly sensitive temperament – Some children are naturally more sensitive to their environment, emotions, and sensations. They may struggle to wind down due to overstimulation or deep emotional processing. While sensitivity can overlap with neurodivergence, it is also a distinct temperament trait that can affect sleep independently.
26. Emotional regulation difficulties – Some children have a harder time transitioning from an alert state to sleep, needing extra comfort and connection.
What can you do if your child ticks one or more of these boxes?
While some of these factors may require simple adjustments, others may need professional guidance, such as consulting a paediatrician, sleep specialist, or other healthcare provider.
Most importantly, trust your instincts. You know your child best, and if something feels off, keep exploring solutions until you find what works. Sleep is deeply connected to overall health and wellbeing, and with patience and the right support, better nights are possible.
If you need personalised guidance to explore your child's unique sleep challenges, I offer deep-dive comprehensive consultations to help families like yours uncover the root causes and find gentle, tailored solutions (without sleep training). Book a consultation here to get the support you need.
