Helping Your Child Sleep Well: Navigating Sleep Challenges and Co-Sleeping
November 7, 2025
5 min read
If your child struggles to fall asleep, wakes often in the night, or has trouble getting up in the morning, you’re not alone. Sleep challenges are among the most common concerns for parents—and they can affect children of any age, from toddlers to teens.
Sleep isn’t just about rest; it’s vital for healthy growth, learning, and emotional well-being. Let’s look at what research says about children’s sleep, what causes trouble, how co-sleeping fits in, and how you can help your child (and your family) get the rest they need.
Why Sleep Matters So Much
A good night’s sleep does more than prevent crankiness. Sleep is essential for memory, attention, mood regulation, and physical health. Studies show that children who sleep well are better able to manage their emotions, focus in school, and fight off illness.
A landmark study published in Pediatrics found that children who consistently got less sleep than recommended were at higher risk for problems with attention, behavior, and learning (Owens et al., 2012). Even small sleep deficits, if they persist, can add up over time.
Common Sleep Challenges
1. Difficulty Falling Asleep
Many children have trouble winding down. Anxiety, screen time before bed, or inconsistent routines can all play a part. Researchers have found that exposure to screens—especially blue light from phones or tablets—can suppress melatonin, the hormone that helps us feel sleepy (Hale & Guan, 2015).
2. Night Wakings
Night wakings are common in young children and can be linked to developmental stages, nightmares, or even sleep disorders like sleep apnea. Sometimes, children develop a habit of needing a parent present to return to sleep.
3. Early Rising or Trouble Waking
Some children wake up before dawn, while others can barely get out of bed. For teens, this is often biological: research shows that adolescents’ internal clocks naturally shift later, making it hard for them to fall asleep and wake up early (Crowley et al., 2018).
4. Sleep Anxiety or Nightmares
Big changes, stress, or scary experiences can provoke bedtime fears or nightmares. Studies show that children with higher anxiety are more likely to have trouble falling and staying asleep (Alfano et al., 2007).
Co-Sleeping: Pros and Cons for Different Ages
Co-sleeping—when parents and children share a bed or a room—is a common practice in many families around the world. It’s a topic surrounded by strong opinions and cultural differences, and research offers insight into both its benefits and challenges.
Infancy and Toddlerhood (0–3 years)
Pros:
- Studies show that room-sharing (the child sleeps in the same room, but not the same bed, as the parents) can reduce the risk of sudden infant death syndrome (SIDS) (Moon et al., 2016).
- Co-sleeping can facilitate breastfeeding, make nighttime caregiving easier, and foster a sense of closeness and attachment.
Cons:
- Bed-sharing with infants is associated with increased risks of suffocation, accidental injury, and SIDS, especially if parents smoke, drink, or are extremely fatigued (Task Force on Sudden Infant Death Syndrome, 2016).
- The American Academy of Pediatrics recommends infants sleep in the same room but on a separate, safe sleep surface for at least the first 6 months, ideally up to 1 year.
Preschool and School Age (3–12 years)
Pros:
- Some families find that co-sleeping eases nighttime fears, separation anxiety, and builds a sense of security.
- In some cultures, co-sleeping is a valued tradition for strengthening family bonds.
Cons:
- Long-term co-sleeping may lead to sleep onset associations (needing a parent present to fall asleep), more frequent night wakings, and can delay children’s sleep independence and self-soothing skills (Mindell et al., 2010).
- Co-sleeping may affect parental sleep quality and intimacy.
Adolescence (12 years and older)
- By adolescence, most children prefer their own sleeping space. Persistent co-sleeping at this age may indicate deeper emotional or psychological needs and should be discussed with a healthcare provider if it causes concern.
What Can Parents Do? Practical, Research-Backed Tips
1. Set a Consistent Sleep Schedule
Going to bed and waking up at the same time every day—even weekends—helps regulate your child’s body clock. The American Academy of Pediatrics recommends age-appropriate bedtimes and wake times to support healthy sleep (Paruthi et al., 2016).
2. Create a Calming Bedtime Routine
A predictable, soothing routine—like a bath, reading, or gentle music—signals to your child that it’s time to wind down. Research shows that bedtime routines improve sleep onset and quality in children (Mindell et al., 2009).
3. Limit Screens Before Bed
Aim to turn off screens at least an hour before bedtime. Studies confirm that reducing screen exposure in the evening helps children fall asleep faster and improves sleep quality (Hale & Guan, 2015).
4. Encourage Daytime Activity and Natural Light
Physical activity and exposure to natural daylight help regulate circadian rhythms, making it easier for children to fall asleep at night (Chaput et al., 2016).
5. Address Anxieties and Fears
If your child is anxious about sleep, talk with them during the day about their worries. Comfort and reassurance go a long way. For persistent nightmares or bedtime fears, a child psychologist can help.
6. Transitioning from Co-Sleeping
If you wish to move your child from co-sleeping to independent sleeping, consider a gradual approach—such as staying in the room but moving further from the bed over time, or introducing a special comfort object. Research supports gentle, step-by-step methods to help children adjust to sleeping on their own (Mindell et al., 2010).
When to Seek Help
If your child regularly:
- Snores loudly,
- Has pauses in breathing during sleep,
- Is extremely sleepy during the day,
- Or if sleep problems persist for weeks despite your efforts,
it may be time to consult your pediatrician or a sleep specialist. Sleep disorders such as sleep apnea or insomnia can be treated, and early intervention makes a difference.
If you have concerns about the safety or appropriateness of co-sleeping for your family, seek guidance from your pediatrician.
Final Thoughts
Every family’s sleep arrangements are unique. The most important thing is to find a safe, healthy routine that meets your child’s needs and respects your family’s values. Whether you co-sleep or encourage independent sleeping, what matters most is safety, science, and a loving approach.
Sleep struggles can be tough on the whole family, but with patience and support, most children’s sleep improves over time. By understanding the science of sleep and using gentle, consistent routines, you can help your child develop healthy sleep habits that last a lifetime.
Remember, you’re not alone—and every small step toward better sleep is a step toward better health and happiness for your child.
References:
- Alfano, C. A., Ginsburg, G. S., & Kingery, J. N. (2007). Sleep-related problems among children and adolescents with anxiety disorders. Journal of the American Academy of Child & Adolescent Psychiatry, 46(2), 224-232.
- Chaput, J. P., et al. (2016). Physical activity, sedentary time, and sleep duration: Independent and combined associations with well-being in children. Sleep Health, 2(1), 21-25.
- Crowley, S. J., et al. (2018). Sleep, circadian rhythms, and delayed phase in adolescence. Sleep Medicine, 60, 63-70.
- Hale, L., & Guan, S. (2015). Screen time and sleep among school-aged children and adolescents: a systematic literature review. Sleep Medicine Reviews, 21, 50-58.
- Mindell, J. A., et al. (2009). Bedtime routines for young children: A dose-dependent association with sleep outcomes. Sleep, 32(5), 599-606.
- Mindell, J. A., et al. (2010). Cross-cultural differences in infant and toddler sleep. Sleep Medicine, 11(3), 274-280.
- Moon, R. Y., et al. (2016). SIDS and other sleep-related infant deaths: Updated 2016 recommendations for a safe infant sleeping environment. Pediatrics, 138(5).
- Owens, J. A., et al. (2012). Insufficient sleep in adolescents: causes and consequences. Pediatrics, 129(5), e1031-e1039.
- Paruthi, S., et al. (2016). Recommended amount of sleep for pediatric populations: A consensus statement. Journal of Clinical Sleep Medicine, 12(6), 785-786.
- Task Force on Sudden Infant Death Syndrome. (2016). SIDS and other sleep-related infant deaths: Updated 2016 recommendations. Pediatrics, 138(5).
