Early Signs of Poor Sleep Hygiene in Children: What Parents Should Know

Sierra Corbin
7 days ago
3 min read

Introduction: Don’t Wait for the Yawn—Look for These Signs

Many parents assume their child is getting enough sleep, especially if they’re in bed for 9 or 10 hours. But poor sleep hygiene doesn’t just affect how long your child sleeps—it affects the quality of their rest, their behavior, and even their development.

At BreatheWorks, we regularly work with children who appear restless, unfocused, or irritable during the day. In many cases, poor sleep quality is the hidden root. Learning to recognize the early signs of poor sleep hygiene can help you support better behavior, learning, and long-term health.

The Connection Between Sleep and Development

Sleep is critical for:

Brain development and memory consolidation
Hormonal balance and emotional regulation
Muscle repair and immune system support
Language acquisition and speech clarity

When children experience sleep disturbances, these functions are compromised, sometimes without obvious signs of exhaustion.

Red Flags of Poor Sleep Hygiene in Children

Here are some key signs to look for:

1. Mouth Breathing

A child who sleeps with their mouth open or breathes noisily at night may not be getting restorative sleep. Chronic mouth breathing is often linked to poor tongue posture and low muscle tone, both of which can disrupt sleep.

2. Snoring or Teeth Grinding

While snoring may seem harmless, it can signal airway resistance or mild sleep apnea. Bruxism (teeth grinding) is another nighttime clue that the child’s nervous system is struggling to settle.

3. Frequent Waking or Restlessness

Tossing, turning, sleepwalking, or night sweats may indicate fragmented sleep caused by airway obstruction or overstimulation before bed.

4. Daytime Meltdowns or Mood Swings

Kids with poor sleep often have shorter fuses, difficulty transitioning between tasks, and trouble handling frustration.

5. Inattention or ADHD-like Symptoms

Many children referred for ADHD symptoms are actually suffering from sleep deprivation. Poor sleep impairs executive function, emotional regulation, and working memory.

6. Delayed Speech or Language Development

Language processing and memory consolidation rely on sleep. Kids with chronic poor sleep may struggle with articulation, vocabulary, or sentence formation.

Why Myofunctional Therapy Is Part of the Solution

Myofunctional therapy helps children retrain their muscles for nasal breathing, proper tongue posture, and stable oral rest. This improves:

Airway patency during sleep
Lip seal and jaw alignment
Nervous system regulation and bedtime readiness

Our team of speech therapists also screens for orofacial habits, mouth breathing, and airway red flags during therapy sessions.

What Parents Can Do

If you’re noticing any of the above signs:

Start with a consistent bedtime routine (see our family sleep hygiene blog)
Eliminate screens 1–2 hours before bed
Encourage nasal breathing during the day
Avoid late sugar or heavy meals before bed
Consult with a speech-language pathologist near you or a pediatric airway specialist

When to Seek Help

Children may benefit from an evaluation if they:

Snore or grind their teeth
Seem tired despite getting 9–10 hours of sleep
Have speech delays, articulation issues, or feeding problems
Display mood or behavior challenges that are new or escalating

At BreatheWorks, our speech therapy Portland practice uses a whole-child lens to identify airway dysfunction, sleep disruption, and developmental challenges early.

Final Thoughts: Sleep Is a Skill to Be Supported

Poor sleep hygiene can be hard to spot—but its effects ripple through every area of a child’s life. By learning to recognize the subtle signs and seeking appropriate care, you can help your child unlock better health, focus, and communication.

Let us help your child breathe, sleep, eat, talk, and feel better with integrative, functional care.

Sources:

National Sleep Foundation: Pediatric Sleep and Behavior
ASHA.org: Myofunctional Therapy and Speech in Children
NIH: Sleep and Executive Function in Youth
BreatheWorks.com: Pediatric Airway and Developmental Screening