Recognising the Signs of Overtiredness in Babies and Young Children

We’ve all been there- your baby is crying and hard to settle, or your toddler is bouncing off the walls at bedtime. It’s easy to wonder- What is happening?! In many cases, the root cause is something as simple (and common) as overtiredness.

Understanding what overtiredness looks like, and how to prevent it can make a huge difference to your child’s sleep, and your well-being as a parent.

What Does “Overtired” Really Mean?

When a baby or child stays awake past their ideal wake window, their body releases stress hormones (cortisol and adrenaline) that make it harder to fall asleep and stay asleep. Instead of winding down, they become wired, restless, and emotional. This creates a cycle where poor sleep leads to more overtiredness, which leads to, you guessed it- even more sleep challenges.

Common Signs Your Child is Overtired

Being able to spot the signs early helps you step in before things become more challenging

Here are a few clues:

• Yawning and eye rubbing – These are often the earliest signs your little one is ready for rest. You might also notice general face-touching or ear-tugging.

• Fussiness or emotional outbursts – Babies may become more unsettled, and toddlers might be quicker to cry or get frustrated when they’re running out of steam.

• A sudden burst of energy – Just when you expect them to slow down, some overtired children seem to get a second wind and become more active or excitable.

• Seeking extra comfort – Wanting to be held more, needing closeness, or not wanting to be put down can all be signs they’re feeling overtired and in need of little support.

• Trouble settling or staying asleep – Falling asleep might take longer, naps can become shorter, and there may be more frequent wake-ups during the night.

How to Prevent Overtiredness

With a little planning and consistency, overtiredness is preventable, and small changes can make a big difference. Here are five simple ways to help your child stay well-rested and avoid getting stuck in the overtired cycle:

1. Follow a Consistent Routine

Babies and children thrive on predictability, and a lack of a consistent bedtime and awake time can disrupt their natural sleep-wake cycle. Having a regular daily routine helps set and regulate their internal body clock (circadian rhythm), which makes it easier for them to fall asleep and stay asleep. Try to keep naps and bedtime around the same time each day. Simple, but consistent wind-down rituals before naps and bedtime, such as a cuddle, nappy change, story, or lullaby can help your child feel safe and signals to them that sleep is coming.

2. Watch Awake Windows

Timing is everything! Every baby and child has a limit to how long they can comfortably stay awake before becoming overtired. These “awake windows” vary depending on your child’s age and when they’re missed, it can be harder for your little one to wind down and settle to sleep

Being mindful of your child’s ideal 'awake window' can help you time naps and bedtime more effectively.

3. Create a Calm Sleep Environment

Winding things down before bedtime really helps. Try turning off screens, dimming the lights, and creating a calm, cosy vibe to let your little one know sleep is coming. A quiet, dark, and soothing space makes a big difference- blackout curtains help block light, and white noise can soften household or outside sounds. Keep the room comfy and free from distractions. Even small tweaks to the sleep environment can help your child settle more easily and sleep more soundly

4. Act on Early Sleep Cues

Yawning, eye rubbing, glazed or dazed look, fussing, or suddenly becoming quiet- these are all ways your child is saying 'I'm ready for sleep!' Catching these early cues and starting the wind-down process can prevent them from tipping into overtiredness.

If your little one stays up too long, they might catch a “second wind”- that burst of hyper energy that actually makes it harder for them to wind down and fall asleep.

5. Ensure Adequate Sleep

Make sure your child is getting the appropriate amount of sleep for their age- daytime sleep is just as important as nighttime sleep. Skipped or short naps can lead to increased fussiness, irritability, and poor overnight sleep. Waking up frequently during the night or experiencing long periods of wakefulness can also disrupt sleep patterns and contribute to overtiredness. If your little one consistently wakes up too early, it can throw off their entire sleep schedule and leave them feeling overtired by the end of the day. On days when naps haven’t gone well, offering an earlier bedtime can help prevent overtiredness from building up. Overall, a well-rested child is more likely to settle more easily at bedtime, sleep through the night (if developmentally appropriate), and start the next day in a better mood — win-win!

Why It Matters

Overtiredness doesn’t just affect sleep, it can impact your child’s mood, behaviour, and even their development. By recognising the signs early and supporting healthy sleep habits, you’re helping your child thrive emotionally and physically.

Over time, chronic overtiredness can lead to:

• Emotional dysregulation and challenging behaviour

• Struggling to stay focused or engaged during play and activities

• Becoming less adaptable to changes in routine or environment

• Picking up more colds or infections as their little bodies aren’t as rested and resilient

• Slower physical growth and development. Deep sleep supports the release of growth hormones needed for cell repair and development

• Increased stress hormone levels, which can impact overall health and mood

• Difficulty with memory and learning, as sleep is vital for brain development

  
  

It can also take its toll on you as a parent as caring for an overtired, unsettled child can feel exhausting, stressful, and overwhelming- especially when you’re not sure what the cause is or how to make it better.

Need a Little Extra Help?

If sleep is feeling harder to manage lately and overtiredness seems to be creeping in, you’re not alone and it’s not a reflection of anything you’re doing wrong! I’d love to help you understand your child’s sleep needs and work with you to create a gentle plan that feels right for your family.

I’ve also put together a simple awake time and nap guide based on age- designed to help you avoid overtiredness and support your little one’s sleep. Feel free to get in touch if you’d like a free copy or to chat about how I can support you and your little one.

Contact me to book your free 15-minute discovery session.

Emma McLaren | The Paediatric Sleep Nurse