A Surprising Connection Between Sleep and Behaviour: Why Poor Sleep Makes Kids Act Out
You’ve experienced the dreaded meltdown: the tantrum at bedtime, the irritability first thing in the morning, or the uncharacteristic bursts of anger over small things. While there are plenty of potential reasons why your child may act out, one of the most significant and often overlooked factors is sleep.
If your child is not getting enough rest, it can manifest in their behaviour. Poor sleep can lead to mood swings, irritability, hyperactivity, difficulty concentrating, and even more serious emotional outbursts. So, what’s the connection between sleep and behaviour, and how can you help your child get the rest they need to feel their best?
Let’s review the link between sleep and behaviour + share tips for improving your child’s sleep habits to boost their mood and temperament.
How Sleep Affects Your Child’s Brain and Emotions
Sleep is essential for the proper functioning of a child’s brain, which is still developing. During sleep, the brain consolidates memories, processes emotions, and replenishes neurotransmitters that regulate mood and behavior. Inadequate sleep can disrupt these processes and have a profound effect on your child’s emotional regulation.
When children don’t get enough sleep, they may become more emotionally reactive—meaning they’re more likely to have outbursts over small frustrations. They may also struggle with impulse control, leading to more aggressive or erratic behaviour. Additionally, children who are sleep-deprived often experience higher levels of stress and are less able to cope with difficult emotions.
The Science Behind Sleep and Behaviour
The connection between sleep deprivation and behaviour problems has been well-documented in scientific studies. Here’s how sleep deprivation affects key areas of your child’s brain:
The Prefrontal Cortex: This area of the brain is responsible for decision-making, impulse control, and regulating emotions. When children don’t get enough sleep, the prefrontal cortex doesn’t function as efficiently, leading to more impulsive and reactive behaviour.
The Amygdala: The amygdala is the brain’s emotional processing center. Lack of sleep can cause the amygdala to become overactive, which can make children more sensitive to emotional stimuli, leading to heightened anxiety, irritability, and outbursts.
Hormonal Regulation: Sleep helps regulate the production of hormones like cortisol (the stress hormone) and melatonin (the sleep hormone). Poor sleep can lead to increased levels of cortisol, making children more stressed and prone to emotional outbursts.
Signs That Poor Sleep is Affecting Your Child’s Behaviour
It’s not always easy to tell if your child’s behaviour is linked to sleep deprivation. But there are some common signs that can help you spot the connection:
Irritability: Does your child get cranky or upset over seemingly minor issues? Sleep-deprived children often have trouble managing their emotions and can become irritable or easily frustrated.
Difficulty Concentrating: If your child is having trouble staying focused, completing tasks, or following directions, it could be because they’re not getting enough restorative sleep.
Mood Swings: Sleep-deprived children often experience extreme mood swings, ranging from hyperactive to tearful or angry. This emotional instability can be particularly noticeable in toddlers and preschoolers.
Tantrums and Meltdowns: A lack of sleep can make it harder for children to regulate their emotions, leading to more frequent tantrums, outbursts, and meltdowns over small issues.
Hyperactivity: Some children respond to sleep deprivation with hyperactive behavior. They may have a hard time sitting still, paying attention, or calming down when it’s time to sleep.
How to Support your Child’s Sleep
Improving your child’s sleep can have a major impact on their behaviour.
Here are some actionable steps you can take to help your child get the sleep they need for better emotional regulation and overall well-being:
1. Establish a Consistent Sleep Routine
Children thrive on routine, and a predictable bedtime ritual can help signal to your child’s body that it’s time to wind down. Create a calming routine that includes activities like a warm bath, reading a story, or quiet playtime before bed. Make sure to keep bedtimes and wake-up times consistent—even on weekends—to regulate their internal clock.
2. Create a Sleep-Friendly Environment
A good sleep environment is key to promoting quality rest. Make sure your child’s bedroom is quiet, dark, and cool—ideal sleep conditions for children. Use blackout curtains to keep out excess light, and consider a white noise machine if your home is noisy at night.
3. Limit Screen Time Before Bed
The blue light emitted by screens can interfere with your child’s ability to fall asleep by suppressing melatonin production. Aim to limit screen time (TV, tablets, phones) for at least an hour before bedtime, and replace screen time with more calming activities like reading or listening to soothing music.
4. Watch for Sleep Disruptors
External factors like caffeine, sugar, or even excessive screen time during the day can interfere with your child’s sleep. Pay attention to when your child is consuming food or drinks that might be affecting their sleep, and make adjustments as needed.
5. Ensure Age-Appropriate Sleep
Children need different amounts of sleep depending on their age. For example:
Newborns: 14-17 hours
Infants: 12-15 hours
Toddlers: 11-14 hours
Preschoolers: 10-13 hours
School-age children: 9-12 hours Make sure your child is getting the right amount of sleep for their age. If your child is regularly not meeting their sleep needs, it could affect their mood and behaviour.
6. Consider a Nap Schedule
Naps can be an important part of a child’s overall sleep routine. However, the timing and length of naps are crucial. For toddlers and preschoolers, naps should ideally end by mid-afternoon to ensure they can fall asleep easily at night.
7. Help Your Child Wind Down
If your child is overstimulated or overexcited right before bed, they may have difficulty settling down. Help them wind down with relaxing activities like stretching, a warm bath, or calming music.
8. Be Patient and Consistent
If your child has been sleep-deprived for a while, it may take some time for their mood and behaviour to improve after implementing better sleep habits. Be patient and consistent with your approach, and offer plenty of reassurance and support.
When to Seek Help
If you’ve tried improving your child’s sleep habits and still notice significant behaviour changes, please reach out!
(In some cases, I may recommend seeing your pediatrician as there may be underlying medical issues—such as sleep apnea, restless leg syndrome, or anxiety—that are affecting your child’s sleep and, in turn, their behaviour).
Final Thoughts
The link between sleep and behaviour is powerful. When children don’t get enough rest, their emotional regulation suffers, leading to irritability, mood swings, and difficult behaviour. By prioritizing good sleep habits and creating an environment that supports rest, you can help your child feel better, behave better, and thrive during the day.
Please reach out if you have any questions, and happy Monday!
💚 Your Paediatric Sleep Consultant
Marina Godard-Simon
