Why Your Child Isn’t Sleeping, and What Might Really Be Going On.

You're doing all the right things - the bedtime stories, the calming bath, the "no screens after dinner" rule and still, your child is wired at night. Or worse: they fall asleep only to wake up multiple times.

If this sounds familiar, you’re not alone. Sleep struggles in kids are more common than you think, but they’re rarely just about routine. Poor sleep is often a sign that something deeper is out of balance: nutrients, nervous system regulation, food reactions, even gut health.

Let’s unpack the real reasons your child might be struggling with sleep, and what actually helps.

Light: The Most Underrated Sleep Tool

Sleep starts in the morning, with sunlight.

• Natural light exposure early in the day helps regulate your child’s circadian rhythm and promotes melatonin production later at night.

• Bright lights or screen use in the evening can delay melatonin and disrupt sleep onset.

🕒 Tip: Aim for 10–20 minutes of morning sunlight and no screens at least 1.5–2 hours before bed.

Sleep-Supporting Nutrients Kids Actually Need

Sleep isn’t just behavioural, it’s biochemical. Certain nutrients are crucial for helping kids feel calm, fall asleep easily, and stay asleep through the night.

Key nutrients:

• Magnesium – supports nervous system relaxation

• Zinc – essential for melatonin synthesis

• B6 + B vitamins – help convert tryptophan into calming neurotransmitters

• Iron – low iron is often linked to restless legs and poor sleep quality

• 5-HTP & Tryptophan – building blocks for serotonin and melatonin

• GABA, Glycine, L-Theanine – calming compounds that promote deep rest

⚠️ If your child is low in magnesium or B6, they may not produce enough melatonin.

Food Swaps That Support Sleep

Simple bedtime snack swaps can make a big difference:

• Sleep-promoting snacks:
  Boiled eggs, pepitas, banana with Greek yoghurt
  Kiwi fruit, tart cherry juice with coconut milk (think, cherry ripe!), salmon, turkey.

• Watch out for:
  Artificial additives, MSG, soy, amines, and salicylates, especially in kids with gut or behaviour issues

💡 Tart cherry juice and kiwi fruit have been shown in studies to support natural melatonin production and reduce time to sleep onset.

Create a Sensory-Friendly Bedtime Routine

A few small changes to your child’s sleep environment can lead to big improvements:

• Keep the bedroom dark and cool

• Use white noise for consistent background sound

• Avoid bright lights/screens 1.5+ hours before bed

• Create a wind-down ritual- books, cuddle time, lavender bath, or colouring/journaling

• Offer sensory-friendly pyjamas and bedding for those children that need it

Other Common (Hidden) Sleep Disruptors

Still stuck? There may be something deeper at play:

• Food sensitivities (often linked to additives or gut imbalance)

• Dust mite allergies - especially if eczema or congestion is present

• Nutrient deficiencies - iron, zinc, magnesium, B6

• Nightmares/night terrors - often linked to nervous system dysregulation

• GI issues - around 84% of aggressive children also have digestive issues

If sleep has become a nightly battle or you're feeling stuck and second-guessing everything, know that you're not alone.

Sometimes it takes a closer look at what's happening beneath the surface: nutrients, gut health, sensory needs, or food sensitivities. Support is available, and small changes can make a big difference over time.

If you’re curious to explore this further, I’m here to help.

Casey x