The Key to Preventing Overtiredness

The Key to Preventing Overtiredness

If there’s anything that can send your child’s sleep off the rails, if there’s an archenemy for sleep, it is, without a doubt, the dreaded condition of overtiredness.

Kids, as with all people, have a natural rhythm of awake times and sleep times. Our bodies have a 24 hour clock, our circadian rhythm, which wakes us up when it’s light and tells us to sleep when it’s dark. There is a hormone called cortisol that is secreted to keep us up and running during the day while melatonin is produced to help us rest at night. These hormones are dependent on a variety of factors, but timing is the most prevalent.

So what happens when your little one stays awake past the time when these natural cues to sleep are activated? Well, the body assumes there’s a reason that it hasn’t been allowed to get to sleep, assumes there’s a need to stay awake, and fires up those daytime hormones again.

And that’s when the trouble starts.

Because once those signals to stay awake get fired up, they’re tough to shut down, and baby’s already tired. So less sleep leads to more daytime hormones, and the cycle perpetuates itself.

The key to preventing this situation is to get baby to sleep before they get past that window of opportunity. But babies, especially newborns, are a little bit cryptic when it comes to signaling when they’re ready for bed. However, if you know what to look for, it can work wonders in assessing the right time to put baby down.

Some good signs to watch for include tugging at their ears, or rubbing their eyes and nose, arching their back, and turning their face into your chest.

Now, those are all strong signs that your baby’s ready for bed, but they’re also easily mistaken for signs that your baby’s hungry, so it’s best to keep an eye out for these signals while also keeping a keen eye on the clock.

Newborns can usually only handle about 45 minutes to an hour of awake time in a stretch, so make a note of the time when they wake up and set a reminder or make a mental note that they need to be headed down for a nap around 60 short minutes after that.

They’ll be able to stay awake for longer stretches as they get older, but even toddlers should only be awake for around an hour and a half to two hours at a time, so stay aware of the schedule and err on the side of more sleep, not less.

On the subject of toddlers, they have their own quirky little habit when they get overtired. The sudden influx of those daytime hormones can actually make them quite manic, so they might seem to be super happy and giggly for a while; just the opposite of what you would expect from a child who needs to get to bed. But you’ll see before long that their mood will take a big shift into crankiness, and then you’ve probably got a bedtime battle on your hands.

Early bedtimes are another way to prevent overtiredness. Children need 11-12 hours of nighttime sleep so putting your child to bed early ensures they get enough rest before they have to be up to start their day. Don’t worry, early bedtimes don’t cause early wakeups that’s a myth. Overtiredness causes early wakeups! So getting your child to bed early keeps everybody happy!

I know that this schedule can sound a little rigid for parents who aren’t used to it. After all, an hour at a time is barely enough time to get a diaper changed, a feed in, and a little bit of playtime before baby’s got to get back into their crib and down for another nap. But I can assure you, no client I’ve ever worked with has ever come back to me after implementing it and said, “I have a feeling that baby’s getting too much sleep.”

So give it a try for a couple of weeks and see how it works. Pretty soon you will have your child’s napping times and bedtimes figured out and I can almost guarantee you’ll be seeing a happier baby or toddler.