Behind Every Bright Morning: The Hidden Impact of Sleep on Your Child’s Wellbeing

By: Somaya Noor eddin Yousef

The day begins with exhaustion and ends with tossing and turning in bed. A child who always seems tired, irritable, struggles to focus, and finds it hard to wake up in the morning. Many parents interpret these signs as “just a phase,” but what they often overlook is that lack of sleep could be the hidden factor disrupting the child’s growth and affecting both their physical and mental health.

In a time ruled by screens and disrupted routines, quality sleep has become a distant dream for many children. But is your child really getting the sleep they need? And are you aware of the signs that indicate your little one is in desperate need of more rest?

“The Secrets of Sleep: How Your Child’s Sleep Shapes Their Health and Future”

Pediatrician Dr. Hadeer Sadeq points out that good sleep plays a crucial role in a child’s development—not only physically, but also in terms of nervous system development and overall behavior. Children who get enough sleep are more emotionally stable, and their skills develop more quickly and effectively. When a child gets adequate rest, their brain is more relaxed, and their nervous system functions at its best, which enhances their responsiveness to the world around them.

Good sleep helps children improve their concentration, comprehension, and interactions with others. In addition, it positively impacts the growth of their muscles and bodily systems. Simply put, a well-rested child is in a better state to learn and engage.

As for the signs that a child isn’t getting enough sleep, Dr. Hadeer explains that they appear in the following behaviors: the child becomes irritable or aggressive, shows poor concentration, and struggles to engage with their surroundings. A parent might notice that the child becomes unusually clingy or constantly sleepy but unable to actually fall asleep. In such cases, the child is both physically and mentally uncomfortable, which ultimately affects their overall development.

Your Child Waking Up at Night Isn’t a Problem—It’s a Natural Cycle They Haven’t Learned to Manage Yet

Sleep trainer Eiman El Amrousy explains that the child’s sleep begins to regulate noticeably around the age of four to five months, as their internal clock, known as the Circadian Rhythm, has almost fully developed by this age. Before four months, however, this clock has not yet fully matured, which leads to irregular sleep patterns. She explains that During this early period, the mother exerts considerable effort to help the child’s internal clock develop and distinguish between night and day. Specific steps are followed to program this natural system, such as establishing consistent nap times with a certain number and duration during the day. It’s almost as if we are “reprogramming” the child’s biological clock so that it gradually matures and fully develops by the fourth or fifth month, leading to more consistent and stable sleep. It’s important to note that while the child may sleep well before this stage, the sleep will not have the regularity that comes once the biological clock is fully developed.

She says that all children—and adults—wake up several times during the night because each sleep cycle lasts about 50 minutes. We adults know how to link these cycles automatically; we might turn or move our hand and go right back to sleep. But for children, some cycles they manage to link, and others they don’t. For example, one child may wake up every hour, another every half hour, and another every 3 hours.

From the First Nap to a Full Night’s Sleep… How Much Rest Does Your Child Really Need?

In the first two months: babies sleep 14 to 18 hours a day, roughly 12 hours at night and 6 during the day. This varies slightly from one child to another.

From 2 months to 1 year: they should sleep 11 hours at night and 4 during the day—totaling 12 to 14 hours.

From 1 to 3 years old: children typically sleep 12 to 13 hours per day, including a 1–2 hour daytime nap.

Each age group has different nap schedules.

Keys to Peaceful Sleep: Factors That Influence Your Child’s Sleep Quality

Many factors in a child’s day—often unnoticed—can significantly impact their sleep. Dr. Eiman El Amrousy explains these in detail, starting with sticking to a sleep schedule appropriate for the child’s age, especially what’s known as the “wake window.” This refers to the amount of time a child can stay awake before becoming overtired.

For example, between 6 and 9 months old, the wake window is 2–3 hours. The child shouldn’t stay awake for more than 3 hours, nor should they sleep before 2 hours have passed. During the day, if the child takes 3 naps, the gap between them should be 2–3 hours.

Dr. Eiman warns that if this window is exceeded, the child enters a state of “overtiredness,” which makes falling asleep harder. “An overtired child doesn’t know how to fall asleep—unlike adults.”

She continues by saying that screens are among the most important factors affecting sleep. The time a child spends in front of screens affects the brain, eyes, focus, and imagination. She emphasizes that parents should monitor what the child watches: it should not include violence, foul language, or frightening scenes. At around age one, children start to imagine things based on what they’ve seen, making them more prone to nightmares and night terrors. Therefore, screens should be avoided for at least 3 hours before bedtime. Ideally, children under two shouldn’t watch screens at all, but since this is hard in today’s world, screen time should be limited as much as possible.

Dr. Eiman further explains that a bedtime routine is not a luxury—it’s essential, especially when teaching a child to sleep independently. Sleep training means the child learns to fall asleep without depending on their parent—no rocking, nursing, or being carried.

A fixed and organized routine helps the child transition into a sleepy state so that once placed in bed, they can fall asleep on their own. A good routine might include: a bath, putting on pajamas, reading a story, and then sleep. Repeating these steps daily helps the child understand that it’s time for bed.

Regarding food, Dr. El Amrousy advises against giving children sugar, chocolate, or dates at night. If you want to offer energy-rich food, do so in the morning. She also notes that protein helps with sleep by aiding the production of melatonin—the sleep hormone. She recommends foods like bananas, which naturally contain melatonin and can be given at night to help the child sleep.

What’s Standing Between Your Child and a Peaceful Night’s Sleep?

Sleep coach Eiman El Amrousy identifies common sleep problems in two phases:

Before one year old: the main issue is the child’s dependency on the parent to fall asleep, whether through nursing, rocking, or other means. The child doesn’t know how to transition between sleep cycles on their own, so they wake frequently and need the same method that initially put them to sleep. Sleep training helps teach them how to connect these cycles independently.

After one year: the child’s imagination begins to grow, and they start to feel fear. They may be scared of things they’ve seen, strangers, or even joyful gatherings like birthday parties, all of which can affect their sleep.

Another common issue is short naps—the child sleeps only 10 minutes and wakes up, resulting in a bad mood and poor nighttime sleep. Good daytime sleep is essential for good nighttime rest.

Peaceful Nights and Active Days to Set Their Biological Clock

Dr. Eiman recommends that at night, the child’s room should be completely dark, with no talking or leaving the room no matter how many times the child wakes. This teaches them that nighttime is for sleep. She believes the nighttime routine should start around sunset, with the child ideally asleep between 8 and 9 p.m.

During the day, the child should be active and exposed to sunlight to understand that it’s wake time. Even infants who aren’t mobile should be taken outside and included in daily activities like hanging laundry or cooking.