Why is it hard to sleep sometimes? (Kids’ Guide)

Have you ever gotten into bed, turned off the lights, closed your eyes… and still felt wide awake? You're not alone! Lots of kids have nights where sleep feels tricky, even when they feel tired.

Here are some of the reasons why, and what you can do to help your body rest better at night.

You’ve had a lot of sugar or excitement.

If you had a big dessert or played a super fun game right before bed, your body might still be in an energetic mode even when it’s time to rest.

You’re thinking about something big.

Sometimes, worries or feelings like sadness or nervousness can hang around in your mind, even when your body is ready to sleep.

Something doesn't feel comfy.

Is your blanket too hot? Is the pillow lumpy? Is there a light or noise that’s bothering you? Small things in your room can make a big difference when you’re trying to fall asleep.

Your body isn’t quite ready.

Our bodies are different. Sometimes we go to bed out of habit, but our body still has some energy left. You can try reading or talking to your parent, sibling, or carer if you don’t feel ready to rest yet.

What can help you sleep better?

• Try a calming bedtime routine. Doing gentle things like reading, stretching, or having quiet time before bed helps your body slow down and feel sleepy.

• Make your bed feel safe and cozy. Pick soft pyjamas, a favourite toy, or a special nightlight. Ask someone to help if something in your room feels uncomfortable.

• Share what’s on your mind. If you’re feeling sad, scared, or confused, it helps to talk to a grown-up you trust. Saying how you feel can make you feel lighter.

• Do the same things each night. Brushing your teeth, getting into your pyjamas, reading a book—doing these in the same order each night gives your body a signal that it’s bedtime.

• Listen to your body. If something feels wrong (like you’re too cold, too hot, or your tummy hurts), it’s okay to say so. Your body knows what it needs!

A sweet reminder

Even if you don’t fall asleep right away, that’s okay. Resting quietly still helps your brain and body feel better. Just take a few deep breaths, cuddle up, and let yourself feel peaceful. Sleep will come when it’s ready. Sweet dreams! 💤✨