According to Wikipedia, 47 million Americans suffer from chronic sleep deprivation. Sleep deprivation affects both children and adults and can be a major source of symptoms that can mimic Attention Deficit Disorder and create other behavioral and learning challenges.

Seratonin, a biochemical important in creating feelings of well-being and vital for promoting focus and concentration, is produced at night during sleep. Long-term chronic sleep-deprivation causes a decrease in the amount of seratonin in the body.

When a child doesn’t get enough sleep on a regular basis, they can develop low levels of seratonin which can, in turn, affect their ability to learn and behave appropriately. Symptoms of seratonin deficit in children include:

• Hyperactivity
• Inability to focus
• Irritability
• Low self-esteem
• Depression

These same symptoms can often be misdiagnosed as Attention Deficit Disorder/Hyperactivity Disorder (ADD/HD).

A seratonin deficit can create a vicious nutritional cycle, which can further create ADD-like symptoms. When children are tired and groggy in the morning from lack of sleep, they crave carbohydrates (especially refined sugars) which can give them a temporary boost in their energy level.

For many kids, their first carbohydrate fix of the day is sugary cereal. Older children, just like adults, can develop cravings for caffeine and may start their day with a soda (easily available in many schools) or even coffee. (I invite you to visit your local Starbuck’s in the morning and see how many high school kids are actually purchasing coffee.)

The body responds to a quick sugar or caffeine “high” by producing a quick burst in energy, but it isn’t sustainable. Very quickly (usually by mid-morning), blood sugar plummets and the body responds by feeling groggy and irritable again.

Caffeine can also leach magnesium and calcium out of the body and increases hyperactivity and inability to focus.

When children consistently consume refined sugary foods and caffeine they can experience a “roller-coaster” of moods swings, irritability and difficulty with concentration that goes up and down all day.


Not only do foods loaded with refined sugars and/or caffeine create mood swings, they can also interfere with good sleep, further creating a spiraling pattern of chronic sleep deprivation and low quality sleep.

Of course, this pattern also affects adults.

One common symptom of seratonin deficit in children is bedwetting. Of course, if your child has chronic problems with bedwetting then they are losing even more sleep.

It is easy to see how good sleep is crucial for both children and adults!

One of the biggest challenges in getting good sleep is having a good bedtime routine. Children need to be in bed at a consistent time each night. Rituals and routines are important to help establish good sleeping patterns as habits. Next week I will discuss 9 strategies to make bedtime easy and fun!

Other strategies to help your child sleep better include:

• At least 10 minutes of cardiovascular exercise during the day
• Meditation
• Deep breathing
• Sunshine – converts melatonin into seratonin
• Decrease stimulating electrical exposure at least 2 hours before bedtime. This includes TV and computer use.
• Massage
• Aromatherapy
• Visualization (self-hypnosis)
• Cheese or dairy at bedtime (if the child doesn’t have a dairy allergy)
• Avoid all foods with food dyes and high fructose corn syrup

The Emotional Freedom Technique (EFT) is a powerful tool to help children fall asleep. Using EFT can help a child settle down quickly, overcome any bedtime fears and give children relief from any emotional stress or pressure from their day.

Some sample EFT setups to use for sleep issues might be:

• Even though I can’t fall asleep, I’m a great kid.
• Even though I’m scared there might be a monster in my closet, I’m a great kid.
• Even though my body is jumpy, I’m a great kid.
• Even though I am worried that I might have a bad dream, I’m a great kid.
• Even though I am feeling sad, I’m a great kid.

Parents also get sleep deprived and sleepy parents can easily get frustrated! Remember to tap on your own issues related to your child and sleep. Some examples might be:

• Even though I feel frustrated because my child won’t go to sleep, I deeply and completely love and accept myself.
• Even though I am so tired and I still have things to do, I deeply and completely love and accept myself.
• Even though I resent my child for taking up my evening with these bedtime struggles, I deeply and completely love and accept myself.

There are many more examples in my “EFT For Parents” book. To order your copy, Click Here.

Getting good sleep is a simple, cost-effective, healthy way to help you and your child function better in the world. Most children need at least 10 hours of sleep. Parents should get at least 8 hours of sleep.

I have seen families improve their sleep habits and wipe out “ADD” and other behavior problems in a matter of weeks.

Try getting some good sleep and see how it changes your life experience!

Sweet dreams!!

Love,
Karen