Is dopamine affecting your child’s sleep?

does dopamine affect sleep_cherished_sleep

Helping your child wind down for a better night’s rest is a key ingredient of my sleep packages for older children. If you’ve noticed your child struggling to settle down at bedtime—especially after engaging with screens or stimulating activities, it could be dopamine affecting your child’s sleep. Or at least dopamine likely has a role in it.

You may have heard of dopamine. It’s a neurotransmitter crucial for motivation, pleasure, and alertness. We need dopamine for daytime activities, but elevated dopamine levels in the evening can interfere with your child’s ability to fall asleep. And if you know a child who struggles to wind down, you’ll know how frustrating it can be – for all parties!

In this blog, we’ll have a brief look at how dopamine affects sleep. And explore some practical strategies to help your child wind down before bed.

How elevated dopamine levels disrupt sleep in children

Dopamine, often dubbed the “feel-good” chemical, is released during pleasurable or stimulating activities. This includes screen time and interactive games. Lots of us seek it out (especially if we have ADHD) because, who doesn’t want to feel good!?

But it can backfire, because excessive dopamine release in the evening can:

Delay Melatonin Production: Yep, dopamine suppresses melatonin, the hormone responsible for regulating the sleep-wake cycle, thus making it harder for your child to fall asleep.
Increase Restlessness: High dopamine levels can keep the brain in an alert state, hindering relaxation.
Encourage Stimulation-Seeking Behaviours: Children can crave more activity or increased screen time, further delaying bedtime.
Disrupt Natural Sleep-Wake Cycles: Evening stimulation can shift sleep schedules later, leading to inconsistent sleep patterns. Further disrupting your child’s body clock.

While it’s not just screen time that can increase dopamine (that sneaky evening chocolate is doing the same thing). Research indicates that excessive screen time, especially before bed, is associated with reduced sleep duration and poor sleep quality in children.

And of course, not getting enough sleep can also increase daytime sleepiness, as a 2016 meta-analysis found. This research showed that the use of media devices at bedtime was significantly associated with inadequate sleep quantity, poor sleep quality, and excessive daytime sleepiness. (Which then flows on to poor learning, moodiness and relationship struggles… but I digress).

So, what can we do about it?

Reduce dopamine levels Before Bed

Here are 5 research-backed ways to reduce those dopamine levels before bed.

Limit Screen Exposure at Least an Hour Before Bed
You’ve likely heard me say this before. Screens emit blue light, which can suppress melatonin production. Screens also give us a dopamine hit. Instead of screen time, encourage activities like reading or drawing instead. Paper is key, as research has highlighted that evening exposure to light-emitting eReaders (kindles or iPads etc) can negatively affect sleep, circadian timing, and next-morning alertness.
Avoid Sugary Snacks and High-Energy Activities in the Evening
Sugary foods and vigorous play can also spike dopamine levels. Instead of sweet desserts and tickle fights, offer calming snacks, like a banana or warm milk, and engage in quiet activities. Board games, anyone?
Encourage Deep Pressure Activities
Deep pressure input, such as a firm hug, joint compressions or gentle massage, can promote relaxation. This is especially beneficial for children needing sensory regulation (again, our ADHD kids, but others can also benefit).
Establish a Predictable and Calming Bedtime Routine
Consistent routines signal the brain it’s time to wind down. Activities like reading a book or practicing gentle breathing exercises can be incorporated into the routine to facilitate this transition.
Introduce Slow, Rhythmic Movements
Gentle rocking or slow stretching can also lower dopamine levels and activate the parasympathetic nervous system, promoting rest.

Final thoughts

While dopamine is vital for motivation and learning during the day, elevated levels in the evening can stop your child falling asleep. Implementing one or more of the strategies above can help your child transition from an alert state to a calm, sleep-ready one. Giving the entire family more restful nights.

Give it a go, or, if you’d like more personalised guidance on improving your child’s sleep (to get it right first time), Let’s talk. I provide customised sleep plans for your entire family, and I work with all ages. The first step to getting started, or just finding out more, is to book a FREE sleep evaluation call HERE.

Because everyone deserves a great night’s sleep!