Can Dopamine Affect My Child's Sleep?
- Adela
- 4 days ago
- 3 min read
Have you noticed that your child has trouble settling to sleep after an evening of stimulating activities or screen exposure? You may be seeing the result of dopamine. Dopamine is an essential neurotransmitter found in the brain used for daytime pursuits and is released to help us with alertness, motivation and pleasure. However, when dopamine levels are at a high in the evening, it can hinder a child from falling asleep. Let's talk about how dopamine interferes with sleep and some ways to help your child overcome the impact of dopamine at nighttime.
What Does Dopamine do for Children?
Dopamine is part of the brain's internal rewards system and is is a chemical messenger released during engaging activities, especially during screen time and gaming. When there is an excess of dopamine in the evening, it can:
Defer Melatonin Secretion: Melatonin is a hormone use to help us fall asleep and regulates our sleep cycles. Dopamine works in an opposing manner and represses melatonin, thereby making it harder for your child to fall asleep at night.
Heightened Restlessness: When dopamine levels are high, it keeps the brain in full alert and prevents our bodies from relaxing.
Promotes Sensory-Seeking Behaviors: Dopamine can create addicting behaviors, encouraging children to seek more screen time/stimulation, thereby delaying bedtime.
Interrupts Natural Sleep Cycles: Too much stimulation in the evening naturally moves bedtime later, resulting in irregular sleep patterns.
Research has shown that children who have increased screen time before bed will result in shortened sleep time and and quality. A 2016 meta-analysis uncovered that excessive use of digital devices significantly lead to reduced sleep quantity, poor sleep quality, and overwhelming daytime sleepiness.
How to Help Kids Calm Down Before Bed
Reduce Screen Time at Least One Hour Before Bed The blue light emitted from screens inhibit melatonin production. A study showed that light-emitting eReaders will still negatively impact sleep quantity, sleep onset, and next-morning alertness. Instead, try to promote calming activities like reading or drawing.
Be Mindful of What Snacks and Activities are Offered Before Bedtime Foods high in sugar or exciting play can cause as surge in dopamine release. Instead, try sticking with snacks like a banana or warm milk and spend time on quieter activities.
Try Pressure Relaxation Techniques Firm, pressure input like a tight hug or a gentle massage is calming. Children who are sensory seeking partciularly benefit from this.
Create a Structured and Relaxing Bedtime Routine A predictable routine helps the brain catch on that it is time to shutdown for the night. Starting off with a warm bath/shower, followed by reading a book or breathing exercises can ease the transition..
Utilize Slow, Rhythmic Motions To lower dopamine levels, even paced rocking or gentle stretching helps to trigger the parasympathetic nervous system and facilitate rest.
Dopamine and Sleep
While dopamine has a crucial role for motivation and learning, increased dopamine levels in the evening can prevent a child from falling asleep. Help your child with the transition from an alert state to relaxed, ready-to-sleep state will provide more peaceful and well-rested nights for all.
For custom sleep guidance on improving your child’s sleep, connect with me. I offer personalized strategies to help your family establish healthy, consistent sleep habits.
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