Kids Can't Sleep? The Role Of Calcium

Sometimes kids complain that they can’t fall asleep and they are up until 11 or 12 at night.  This can drive parents crazy as it eats into their own downtime, not to mention it can make for a grumpy morning.

Lack of sleep also leads to reduced concentration and ability to learn and can also impair growth and lead to weight gain. Getting kids to fall into a circadian rhythm is important for their hormone balance.  

Kids need 10-13 hrs of sleep a night. Our need for sleep reduces as we age.

So what causes “mind racing" at night?

Too much of the hormone cortisol and not enough melatonin are usual suspects when it comes to sleep issues in kids.  

Stress, blood sugar and anxiety can also be important players in sleep issues. Lack of calcium is also an often overlooked contributor.

Lack of calcium can also lead to that brain-never-shutting-off feeling and prevent your child from falling asleep. 

If your child is up too late at night, here are a few things to try…

• Add magnesium to the evening ritual. Put it in the bath in the form of Epsom salt, or try an oral supplement or a topical spray.  Magnesium is a relaxing mineral and it's also needed to metabolize calcium.  Even if your child is getting enough calcium in the diet, a magnesium deficiency can result in poor absorption of that calcium. 
• Vitamin D.  My favourite source is cod liver oil, but D drops can also help. My preference is to give a child a D/K2 blend as the two nutrients work together. Both D and K2 contribute to calcium metabolism
• A liquid calcium supplement in the evening.  I'd only advise this if you suspect your child isn't getting sufficient calcium in the diet. Some other signs of calcium deficiency are:  poor bone health, lethargy, finger numbness, poor appetite, muscle cramps. If you do give your child a calcium supplement, be sure to add in a D/K2 supplement as well to improve absorption.

It's always best to consult with a professional when choosing supplements to make sure you get good quality and the right dosage.

A few other strategies to help kids sleep…

• Melatonin can be given orally temporarily and in low doses.
• Make sure the bedroom is dark. Light interferes with the production of melatonin which is needed for sleep.  If your child insists on a nightlight, remove it once they have fallen asleep.
• No TV or electronics 2 hrs before going to bed as the blue light from these devices interferes with melatonin production.
• Low B12 and low Iron are associated with poor sleep. Have this checked by your doctor.

Being unable to fall asleep or stay asleep can be complicated to figure out.  But checking your child’s dietary calcium as well as the key nutrients outined in this article is a place to start as getting a good night’s sleep is critical for proper growth and development.

Does your young child stay awake until all hours?  Can't get to sleep? Can't stay asleep? Sleep is part of the Non Negotiable Trifecta for Resilient Health. Learn about the trifecta here.

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References:

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