Why Sleep Struggles Are So Common?
If you’re struggling to sleep, you’re far from alone. Today, more than a third of adults report regular sleep problems, and many children also face disrupted sleep patterns. From stress and screen time to unpredictable routines, modern life can make restful sleep feel out of reach.
For adults, high-pressure jobs, longer working hours, and constant digital connectivity often lead to restless nights. Blue light from devices suppresses melatonin, the hormone that signals our body it’s time to sleep, delaying natural sleep cycles.
For children and teens, developmental changes can add to the challenge. Toddlers often resist bedtime as their independence grows, while teenagers experience natural shifts in circadian rhythms that push sleepiness later into the evening.
And for parents of newborns, sleep struggles can feel relentless. Infants have irregular sleep cycles, frequent night waking, and often struggle to settle without feeding or comfort. While normal, these disruptions can leave the whole household exhausted.
Book Online TourBook A VisitSigns You’re Struggling with Sleep
It’s not always obvious when poor sleep has become a bigger problem. Some common signs include:
- Difficulty falling asleep or lying awake for long stretches.
- Frequent night waking or early waking without being able to fall back asleep.
- Waking tired, even after what seems like a full night in bed.
- Daytime fatigue, trouble concentrating, and irritability.
For children, the signs can be even clearer:
- Night terrors or persistent nightmares.
- Frequent crying or restlessness at night.
- Behavioral challenges during the day, including hyperactivity or poor focus, that may stem from lack of restorative sleep.
Why Sleep Is Important for Children and Adults
Sleep isn’t just “time off.” It’s a vital process that supports our physical, emotional, and cognitive wellbeing.
- For adults, good sleep reduces the risk of chronic illnesses like heart disease and diabetes, boosts immunity, and supports memory and concentration.
- For children, the importance of sleep cannot be overstated. During sleep, their brains process learning, their bodies grow, and their emotions reset. Lack of adequate sleep has been linked to delayed development, weaker academic performance, and difficulties in emotional regulation.
According to the NHS, “regular poor sleep puts you at risk of serious medical conditions, including obesity, heart disease and diabetes.” For children, poor sleep is closely tied to difficulties in behavior and learning, making bedtime routines a cornerstone of healthy development.
Sleep Hygiene Basics: Building Healthy Sleep Habits
When struggling with sleep, one of the most effective strategies is improving sleep hygiene, the everyday habits that influence sleep quality. Key steps include:
- Set consistent sleep and wake times: Going to bed and waking up at the same time each day helps regulate your body’s clock.
- Create a calming bedtime routine: For adults, this may include reading, meditation, or a warm bath. For children, rituals like bedtime stories, brushing teeth, and dimming the lights signal that it’s time to wind down.
- Limit screens and caffeine: Avoid screens an hour before bed, and cut out caffeine and sugary snacks in the late afternoon or evening.
- Prepare a restful environment: Keep bedrooms cool (16–18°C for children), dark, and quiet, with comfortable bedding.
These simple steps often make a significant difference for both adults and children.
Strategies to Overcome Sleep Struggles
For centuries, the Middle East has been known as the land of storytellers. Arabian Nights (One Thousand and One Nights) is perhaps the most famous collection of tales, filled with adventures, morals, and magical characters. Stories like Aladdin and Sinbad continue to inspire films and books worldwide.
But storytelling in Arabic culture goes far beyond fairytales. Poetry, passed down orally for generations, remains central to Arab identity. Even today, poets and storytellers are celebrated in festivals across the region. Introducing these tales to children helps them understand the power of words in shaping community and imagination.
Traditions also extend to animals and symbols. For instance, cats in Arab culture are often seen as sacred, respected since the time of Prophet Muhammad. Sharing such stories helps children connect compassion for animals with cultural beliefs.
Festivals such as Eid al-Fitr and Ramadan traditions bring together food, family, and storytelling, offering educators opportunities to integrate activities that reflect celebration, kindness, and reflection.
How to Teach Middle Eastern Culture in Early Years
Integrating Middle Eastern culture in nurseries and homes can be both educational and joyful when done through hands-on, child-centred activities.
- Storytime with Middle Eastern Tales: Reading adapted versions of folktales like Aladdin or The Fisherman and the Genie introduces children to characters and values from Arab traditions.
- Dress-up activities: Providing simple garments inspired by traditional Arab clothing allows children to role-play and explore identity.
- Food experiences: Sampling foods such as shawarma, hummus, or Middle Eastern desserts offers sensory exploration and group learning.
- Music, art, and dance: Middle Eastern drumming, calligraphy art, and simple dance steps can bring classrooms alive with rhythm and creativity.
The goal is not tokenism but authentic, consistent exposure. Activities should highlight the diversity across Arab countries while focusing on universal values of family, kindness, and creativity.
Raising Global Citizens Through Cultural Learning
When basic sleep hygiene isn’t enough, consider these targeted strategies:
1. Relaxation Techniques
- Adults can benefit from deep breathing, progressive muscle relaxation, or guided meditation.
- Children often calm down with bedtime stories or listening to soft music. Storytelling not only soothes but also builds language skills.
2. Environmental Adjustments
- Block out light with blackout curtains or eye masks.
- Reduce noise with white noise machines or soft lullabies for infants.
- Keep the room at a consistent, comfortable temperature.
3. Track and Adjust Routines
- Keep a sleep diary to identify patterns or triggers (e.g., late meals, stress, naps).
- Gradually adjust bedtime by 15–30 minutes if needed to reset circadian rhythms
Helping Children Struggling to Sleep
Children’s sleep struggles are particularly stressful for families, but many can be eased with the right approaches:
- Bedtime Stories for Children: Consistent storytelling not only helps children settle but also provides a sense of comfort and routine.
- Newborn Sleep Tips: For babies, strategies such as swaddling, feeding before sleep, and using white noise can promote longer stretches of rest.
- When to Seek Help: If a child is consistently sleeping fewer hours than recommended, experiencing severe night terrors, or showing daytime developmental concerns, it’s worth seeking pediatric guidance.
Resetting Routines After Sleep Disruptions
Life happens, illness, travel, or stressful events can all disrupt healthy sleep routines. Here’s how to get back on track:
- Gradual adjustments: Shift bedtimes by 15 minutes every few nights until you reach the desired schedule.
- Consistency in wake times: Even after late nights, keeping wake-up times consistent helps anchor the sleep cycle.
- Balance flexibility with structure: Allow occasional late nights for special events, but return to routine quickly.
At Hatching Dragons, we see firsthand how structured routines help children thrive. Just as classroom schedules help them learn, bedtime consistency helps them rest and recover.
Raising Well-Rested Learners with Hatching Dragons
At Hatching Dragons, we understand how essential sleep is to a child’s development. From structured daytime routines to nurturing environments, our nurseries support children in developing the healthy habits they need to thrive, both in learning and in life.
Book a tour, register today, or reach out through our Contact page to learn more.
FAQs
Why am I struggling to sleep at night even when I’m tired?
Stress, anxiety, overstimulation from screens, and inconsistent routines are common culprits. Relaxation practices and good sleep hygiene can help.
What is sleep hygiene, and how does it help improve rest?
Sleep hygiene refers to healthy habits and routines, like consistent bedtimes, screen limits, and calming activities, that support restorative sleep.
Why is sleep so important for children’s development?
Children need more sleep than adults for growth, learning, and emotional regulation. Poor sleep can impact school readiness, memory, and behaviour.
What can I do if my newborn is struggling to sleep?
Focus on safe sleep practices, swaddling, white noise, and feeding before bed. Over time, newborns develop longer, more regular sleep cycles.
Are bedtime stories effective in helping children fall asleep?
Yes. Storytelling is a proven way to calm children, create routine, and foster connection before sleep.
References:
- NHS – Why lack of sleep is bad for your health
https://www.nhs.uk/live-well/sleep-and-tiredness/why-lack-of-sleep-is-bad-for-your-health/ - Mental Health Foundation – Sleep and mental health
https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/sleep - National Sleep Foundation – How Much Sleep Do We Really Need?
https://www.thensf.org/how-much-sleep-do-we-really-need/ - American Academy of Pediatrics – Healthy Sleep Habits: How Many Hours Does Your Child Need?
https://www.healthychildren.org/English/healthy-living/sleep/Pages/healthy-sleep-habits-how-many-hours-does-your-child-need.aspx - Sleep Foundation – Sleep Hygiene Explained
https://www.sleepfoundation.org/sleep-hygiene - Sleep Council – Children’s Sleep Guide
https://sleepcouncil.org.uk/advice-support/sleep-children/ - Centers for Disease Control and Prevention (CDC) – Sleep and Sleep Disorders
https://www.cdc.gov/sleep/index.html - National Institutes of Health (NIH) – Sleep Deprivation and Deficiency
https://www.nhlbi.nih.gov/health/sleep-deprivation
Oxford University – Sleep and Circadian Neuroscience Institute
https://www.ndcn.ox.ac.uk/divisions/sleep-circadian-neuroscience-institute - Sleep Scotland – Resources and Support
https://sleepscotland.org/
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