Help your toddler avoid falling into the overtired trap

Sleep schedules needn’t get in the way of summer fun! Annette Faamausili gives her advice on avoiding overtiredness.

We’ve all experienced those moments when our little ones fall into the trap of overtiredness, and we know what to expect at bedtime – chaos! Did you know that overtiredness is the number one culprit behind poor night sleep, short naps, and early rising? When children aren’t getting the rest they need and become overtired, it makes it harder for them to sink into deep, restorative sleep and stay asleep. This happens because their body begins to produce cortisol, the stress hormone, in response to being overtired.  

It activates the body’s fight-or-flight response, increasing alertness, raising blood sugar levels, and providing the body with plenty of energy to handle the stressor. Pretty clever, but also frustrating in this particular instance! Cortisol levels naturally fluctuate throughout the day, typically higher in the morning and lower at night. However, when these levels remain elevated at night due to overtiredness, it can interfere with your child’s ability to fall asleep and more importantly stay asleep. This often results in frequent early evening wake ups and periods of extended wakefulness later on in the night.

To reduce the impact of overtiredness and help your child optimise their sleep potential there are a few important factors to consider. I have outlined below some helpful tips to help your child avoid falling into the overtired trap and ease them into getting the rest they need and are capable of.

PRIORITISE DAY SLEEP

Ensure your little one gets enough day sleep to build up restorative rest and prevent unwelcome cortisol spikes. While it’s tempting to join every group activity and fill your week with summer excursions, frequent on-the-go naps and insufficient downtime at home can impact bedtime and disrupt night sleep. Plan weekly activities in the morning, allowing for afternoon rest at home, and balance activity days with stay-at-home days.

EARLY TO BED

Putting your child to bed early might seem counterintuitive, especially if you’re already dealing with broken sleep and early rising. However, an earlier bedtime can help remedy overtiredness by allowing your child to sleep before reaching the overtired state, making it easier for them to sink into deep, restorative sleep and stay asleep. If your usual bedtime is 7 pm and naps have been short or skipped, aim for bedtime between 5:30-6 pm to bridge the gap before overtiredness sets in.

DON'T WAIT FOR YOUR CHILD TO LOOK TIRED

If you wait for your child to start showing tired signs before getting them ready for bed, you might accidently miss your window. Some children don’t show tired signs at all especially if they’re busy in a new activity or mastering a new skill. Take the lead by following their awake windows and gauge what kind of day they’ve had to head to bed at the appropriate time.

MANAGING DAYCARE DAYS

When your little one starts daycare, their naps might be shorter than usual, leaving them overtired by the end of the day. Though it’s tempting to keep them up later to spend more time together, try to get them to bed as early as possible to reduce the chance of them becoming overtired.

By following these tips, you can help your child avoid falling into the overtiredness trap and ensure they get the rest they need and deserve.