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Does your child get out of bed and walk around? Did your child sit up in bed and open their eyes without waking up from sleep? Is your child acting confused or disorganised? Does he/she talk gibberish while sleeping? These are some common signs of sleepwalking in kids. Around 29% of children are dealing with sleepwalking. Let’s dive deeper into it to understand more about causes, symptoms, tips and foods to manage sleepwalking in children.

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What is Sleepwalking?

Sleepwalking is commonly described as somnambulism, which is a type of sleep disorder called parasomnia in kids. Parasomnias are irregular sleeping patterns. It is usually characterised by getting out of the bed and walking around in the middle of sleeping. Sleepwalking is more prevalent in children than adults. Sleepwalking takes place while you are sleeping deeply. Most frequently, it happens one to two hours after you go to sleep since this activity peaks in the early hours of the night. The sleepwalking episodes don’t indicate any major issues or need special medical attention. The majority of them get over it by the time they hit adolescence, although it can occasionally last into adulthood.

Also check, Sleep talking in kids

Symptoms of Sleepwalking

Sleepwalking episodes can happen sometimes or frequently, and it typically lasts a few minutes. Here are some common signs of sleepwalking:

Open eyes and sit up in bed without waking from sleep
Kids may step out of bed and go for a walk
Have watery eyes and a glazed look
They do not reply to or interact with others
Disorganised and confused
Nightmares or sleep terrors
Hard to wake from sleepwalking episodes
Difficulty focusing in the day time due to interrupted sleep
Not able to recall the incident in the morning

Also check, Connection between gut and sleep

Causes of sleepwalking

However the causes for sleepwalking is still mysterious, scientists believe that there could be a connection between heredity and sleepwalking. Here are a few causes of sleep talking:

Having sleep related issues or sleep disorders
Over exhaustion
Anxiety or depression
Fever or other sickness
Nightmares or vivid dreams
Gastrointestinal issues
Breathing problems
Restless leg syndrome
Side effects of medications

Also check, Remedies and treatment for bedwetting

Tips to prevent sleepwalking in kids

Parents can take some easy steps to control sleep talking in kids. Here are some tips:

1.BEDTIME ROUTINE

A decent sleep can make a positive impact on your child’s entire day. Kids need to get enough night sleep so they can achieve their necessary growth milestones, play, learn and perform well. Following a proper bedtime routine can help to control sleepwalking in kids.

Also check, Bedtime routine for kids and teens

2. Wake them

If your child consistently sleepwalks at the same hour each night, try to gently wake them for a few minutes 15 to 30 minutes earlier before their sleepwalking time. By changing their regular sleep cycle, this may prevent them from sleepwalking.

Also check, Impact of sleep disorders

3.AVOID SUGARY OR CAFFEINATED DRINKS

Don’t give coffee or soda to your kid before bedtime. These may raise energy levels and interfere with the child ‘s potential to get a good night’s sleep. Still, giving a warm cup of milk can help your kids to relax and calm before bedtime.

Also check, Healthy alternatives of sugar

4. COMFY BED SETTING

A cosy bed encourages peaceful sleep in kids. Choose high-quality soft pillows and bedding as well as adequate ventilation in the room to make your kid feel comfy in bed

Also check, Importance of rest and sleep

5. SUPPORT YOUR KID

Small events that occur in a kid’s life can upset them. Talk to your kids about those issues and then stand by them. It can reduce their anxiety, which can also help them to sleep better.

Also check, How to manage anxiety in kids?

6. EXERCISE

Engage your kid in physical activities like cycling, swimming or playing any sport. This might enhance their night’s sleep.

Also check, Oral motor exercises for kids

7. LIMIT SCREEN TIME

The bright lights emitted by electronic devices can prolong the release of sleep hormone (melatonin) and cause sleep deprivation in kids. Avoid playing video games or watching scary movies on television before bed.

Also check, Tips to reduce screentime

8.DON’T UNDERESTIMATE KID’S NIGHT TIME FEARS

Avoid telling scary bedtime stories to your kids. Use dim lights and mild music. Give them toys like stuffed animals and monster sprays for making them feel safe.

Also check, Foods to manage hyperactivity in kids

9. Avoid crashes

Take some preventive measures to avoid crashes.

Ensure the doors and windows are locked
Set alarms on doors and windows
Remove sharp or breakable objects from child’s room
Put keys away from the reach of children
To avoid stumbling, take away any barriers from your child’s room and other areas of your house.
Keep potentially harmful items out of reach.
Don’t allow your sleepwalker to sleep in a bunk bed to avoid falls.

Also check, Improper sleep cycle in Kids with ADHD and ASD

Foods that help to regulate sleep cycle

Foods that help to improve the sleep cycle and manage the sleepwalking are given as follows:

1.PUMPKIN SEEDS

A study published in 2005 in Nutritional neuroscience suggested that consuming tryptophan alongside a carbohydrates source is one of the best ways to treat sleep deprivation. Pumpkin seeds may be small but they are packed with valuable nutrients. They are rich in healthy fats, magnesium, fiber, antioxidants and zinc. If your kid has trouble sleeping, give a few pumpkin seeds before bed with small amounts of carbohydrates such as a piece of fruit. It may be beneficial in providing the body with tryptophan needed for melatonin production, which can lead to better sleep. Also, for younger kids, powdered pumpkin seeds can be an option.

Also check, Other benefits if pumpkin seeds

2.NUTS

Nuts like almonds, walnuts, pistachios and cashews are often considered to be a good food source for sleep. They contain melatonin (sleep hormone) as well as magnesium, vitamin B6, protein and zinc. Magnesium is helpful in promoting sleep because of its ability to reduce inflammation (body heat). The level of stress hormone cortisol, which is known to interrupt sleep, can be reduced by including nuts in your diet.

Also check, What nuts are easy protein sources?

3.CHAMOMILE:

Chamomile is considered to be a safe and effective way to help a child relax. It’s a dried flower. These flowers are white and yellow and look like beautiful little daisies. Native to Europe and Asia. For centuries, it has been used for medicinal purposes to calm the mind and mildly induce sleep.It Improves relaxation and relieves stress, reduces anxiety, promotes sleep and also relieves insomnia.

Also check, Health benefits of chamomile

4.LEMON BALM:

Lemon balm extracts: A Phytomedicine Compound Improves Symptoms of hyperactivity, Attention Deficits, and Impulsivity in Children. As per the study conducted by NIH, the fraction of children having strong/very strong symptoms of poor ability to focus decreased from 75% to 14%, hyperactivity from 61% to 13%, and impulsiveness from 59% to 22%. Parent rated social behavior, sleep and symptom burden showed highly significant improvements.

Also check, Remedies for headache in kids

5.ANTIOXIDANTS:

Pure Cocoa powder (unsweetened) contains brain boosting components as it is packed with a large number of antioxidants molecules, the main is epicatechin which is helpful to improve cognition in studies. Hence, cocoa powder is also an important brain development food for children.

Also check, Benefits of dark chocolate

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Feedback from parents on Sleep well chocolate spread

Recommended amount of sleep for any child

Kids Age	Sleep time (hours)
New born (0-3 months)	14-17 hours
Infants (4-12 months)	12-16 hours
Toddlers (1-2 years)	11-14 hours
Preschool (3-5 years)	10-13 hours
School aged (6-13 years)	10-12 hours
Teens (13-18 years)	8-10 hours

Uninterrupted and sound sleep helps a child to be physically relaxed and mentally alert at the same time. Apart from this there are more significant benefits attached to enough sleep.

Growth: Research has found that the growth hormones is secreted when your kid sleep deep, that’s why rest and sleep is vital for children’s growth. For the kids to grow they need energy. Maximum energy that kids take from milk and food should go into their growth. This is best used when kids are resting or asleep since all the energy is diverted towards growth.
Brain development: Sleep boosts brain development. According to a Canadian study (published in 2008 Sleep), children who get less than 10 hours of sleep in night before age 3 are more likely to develop language and reading problems. Kid’s brain stores what they have learned during the day, when they sleep.
Health: While sleeping, the brain releases infection fighting protein called cytokines. A good sleep during night also helps to boost your kid’s immune system and fight off invading bacteria or viruses. (Know some foods for brain development of kids)

Just as adequate sleep has its positive effects on kid’s health and brain development, sleep deprivation affects kids negatively. Some of the symptoms of lack of sleep are irritability, increased stressed, forgetfulness, difficulties with learning and memorising. All these can also result in low motivation over time.

Causes of Sleep Deprivation

Emotional factors such as stress and mood disorders

Health issues (like suffering from cold and cough)

Day time naps which delay night sleep routine and REM sleep (important for brain functioning)

Poor sleep hygiene e.g. nightmares or disturbed sleep

Frequent awakening during night or talking during sleep

Sleep is not just about quantity but quality is important too. There are some tips which can help kids to get recommended and good quality night sleep:

setting up a bed time routine (a regular bed time routine starting around the same time each night encourages good sleep),
limited screen time and avoiding mobile phones by kids at least an hour before bed time,
dark bedroom and not too distracting,
limited bright lights,
minimal sound,
no caffeine drinks (energy drinks and cola),
reading story books also helps kids to sleep deep

Studies suggest that including below mentioned food can help kids sleep well. Sleep is attached to melatonin, a hormone secreted by the pineal gland in the brain at the onset of darkness, which initiate the sleep cycle. Since melatonin can be found in variety of foods, including them in your kid’s diet can help in sound sleep.

Foods for quality night sleep:

1. Pista

Pista: Most nuts have a good amount of melatonin. Pistachio is among the highest. Melatonin is a hormone that can help to sleep. Pistachio contains 660 ng of melatonin per gram, which makes it hit the sleep inducing jackpot. It is also packed in protein, vitamin B6 and magnesium, all of which contribute to better sleep.

2. Banana

This beloved fruit is a perfect sleep aid. Banana is loaded with potassium, magnesium, vitamin B6 and carbs that can improve the quality of sleep and helps to sleep well. It reduces stress, alleviate muscles cramps and regulate sleep-wake cycle by producing happy hormone (serotonin) and sleep hormone (melatonin).

3. KiWi

The other great fruit for sleeping purposes is kiwi. Eating 1-2 medium sized kiwis before bedtime will help to sleep well, longer and peacefully.

4. Sweet potato

Sweet potatoes are nutritional powerhouse. High in fiber, they are also low in saturated fat and a good source of vitamin A, C and B6, as well as Potassium and magnesium. Vitamin B6 not only helps serotonin production (happiness hormone), but also stimulates the sleep inducing hormone melatonin. So, it’s not surprising they are perfect sleep aid.

5. Milk

According to studies, the presence of serotonin (happiness hormone) in the brain can help to calm us down and initiate sleep. Healthy serotonin and melatonin levels in our central nervous system often depend on the presence of tryptophan (a protein found in food that helps with mood and sleep) which is naturally found in both cow’s milk and almond milk. Offering a luke warm glass of milk to your kids before bed time can help kids to fall asleep quickly.

6. Chamomile flower

Another drink thats good for kids is chamomile flower brewed in water. For centuries, it has been used for medicinal purposes to calm the mind and mildly induce sleep.

7. Oats

Oats: Oats contain tryptophan too, which relaxes the body before falling asleep. It is important to get enough of it for good sleep. Oats are also rich in melatonin which makes it perfect sleep aid.

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