Sleep, a fundamental aspect of our daily routine, is intricately connected to the complex system known as the circadian rhythm. This internal biological clock orchestrates the alternation between day and night, guiding our bodies through periods of wakefulness and rest. As the evening descends and darkness falls, a cocktail of hormones is triggered, preparing us for the night ahead, during which a substantial portion is dedicated to sleep. In the early morning, stress hormone levels rise, reaching their peak, gearing us up for an active period. Throughout the day, stress hormone levels gradually decline until another dose of twilight hormones kicks in, ensuring a restful night’s sleep and timely bedtime.
Yet, there are instances when our little ones, be it infants or older children, seem to resist the conventional bedtime norms. Why does your baby or older child tend to go to sleep late?
The answer lies in the delicate balance of sleep cycles. When a child consistently goes to bed later in the evening, they compensate by sleeping longer in the morning or making up for lost sleep during the day. This creates a loop, a rhythm of sleep that becomes ingrained in their routine. Imagine a daytime operating mode that initiates upon waking in the morning, lasting approximately 12-14 hours, depending on age. If your child wakes up around 8-9 am, it might be challenging for them to fall asleep before 10-11 pm, considering the daytime nap duration. It forms a cyclical pattern that can be challenging to break without a comprehensive understanding of the underlying processes.
The key issue is the inability to develop a timely „sleep pressure,” a term indicating the drive to fall asleep, typically between 8-10 pm. This is often disrupted when a child has overslept at some point, attempting to compensate for the excess sleep in the evenings. Addressing this sleep problem involves strategic awakenings, interrupting sleep patterns to reset the internal clock. You can learn more about strategic awakenings here.
In the case of infants, the complete reversal of day and night sleep cycles is not uncommon. More on this topic can be found here.
Apart from strategic awakenings, what else should we pay attention to?
Restoring a natural sleep pattern takes time. The disruption of sleep doesn’t happen overnight, and neither does the recovery. It may take 2-3 weeks for a stable bedtime routine to reestablish itself. To aid this process, consider adhering to the following rhythm:
(Note: Individual variations may exist, and the daily routine can differ from child to child. You can check the sleep calculator for more personalized guidance.)
- Morning wake-up time: Between 6-7 am
- Midday nap: Between 12-2 pm (lasting a maximum of 1-1.5 hours)
- Evening bedtime: Between 9-10 pm in summer and 8-9 pm in winter
In conclusion, understanding the intricacies of circadian rhythms and sleep patterns in children is crucial for addressing bedtime challenges. With patience, strategic awakenings, and a consistent routine, parents can guide their little ones toward a healthier and more restful night’s sleep.