Could low Iron be a reason your child is a restless sleeper?

Nutrition & Sleep·Katie Cortes·Jun 11, 2025· 4 minutes

Many people assume that sleep training is the only way to resolve restless sleep, yet I always urge parents to consider the wider health picture first. For example, is Iron deficiency a factor?

Did you know that low iron levels, also known as Iron deficiency Anaemia, can have negative effects on the sleep, as well as the brain function of our toddlers, pre-schoolers, older children and even in adults too? Iron plays a crucial role in the transport of oxygen to all parts of the body, including the brain. When children have low iron, it can lead to several issues that may impact their sleep quality and even long-term term brain development if it goes unresolved.

Here's how:

1️⃣ Sleep Disturbances: Anaemia can lead to restless legs syndrome & periodic limb movement disorder, conditions where children experience unpleasant sensations in their legs, leading to an irresistible urge to move them. This discomfort can disrupt sleep and result in frequent awakenings during the night, causing daytime fatigue. Low iron has also been linked to insomnia and night terrors, too.

2️⃣ Cognitive Impairments: Iron deficiency affects brain function, resulting in difficulties with memory, attention, and concentration. This can impact a child's ability to learn and perform well in school.

3️⃣ Behavioural Issues: Anaemia has been associated with increased irritability, mood swings, and decreased cognitive flexibility in children. Sleep disruption and insufficient oxygen to the brain can contribute to changes in behaviour and emotional regulation.

4️⃣ Delayed Brain Development: Iron is necessary for the normal growth and development of the brain, especially during crucial developmental periods in childhood. Insufficient iron intake can hinder the maturation of brain cells, potentially leading to long-term developmental delays.

Risk factors for Iron deficiency

Babies of mums who are or have been iron deficient in pregnancy.
Prematurity and/or low birthweight
Multiple pregnancy
Late or insufficient introduction of iron rich solids
Excess cow's milk consumption beyond 12 months of age. More than 500mls per day can inhibit the uptake of iron and diminish appetite for solid food.
Picky eating
Undiagnosed food allergy/intolerance which can cause malabsorption issues

How to prevent low iron: Ensure they have a well-balanced diet that includes iron-rich foods like lean meats, fish, beans, dark leafy greens, and fortified cereals. Additionally, the inclusion of vitamin C-rich foods can enhance iron absorption.

How to recognize the signs of low iron or anaemia in children:

Signs may include:

fatigue
pale skin
weakness
poor appetite
restless sleep

If you suspect your child may be experiencing these symptoms, it's essential to consult a healthcare professional for a proper diagnosis and appropriate treatment.

And remember, restless sleep is not simply an annoying habit. It could be a clear sign that your child is struggling to relax at sleep time.

If in doubt, get it checked out!

Sources:

Carter, R. C., Jacobson, J. L., Burden, M. J., Armony-Sivan, R., Dodge, N. C., Angelilli, M. L., ... & Jacobson, S. W. (2010). Iron deficiency anemia and cognitive function in infancy. Pediatrics, 126(2), e427–e434.

Domellöf, M., Braegger, C., Campoy, C., Colomb, V., Decsi, T., Fewtrell, M., ... & van Goudoever, J. (2014). Iron requirements of infants and toddlers. Journal of Pediatric Gastroenterology and Nutrition, 58(1), 119–129.

Gombart, A. F., Pierre, A., & Maggini, S. (2020). A review of micronutrients and the immune system – working in harmony to reduce the risk of infection. Nutrients, 12(1), 236.

Kassebaum, N. J., Jasrasaria, R., Naghavi, M., Wulf, S. K., Johns, N., Lozano, R., ... & Murray, C. J. (2014). A systematic analysis of global anemia burden from 1990 to 2010. Blood, 123(5), 615–624.

Queensland Government (2017). Iron for toddlers and children: factsheet. Last updated 2017. Retrieved May 2022.

Richens, Z., & Ibrahim, S. (2022, June). Conquering two sleep birds with one iron stone: The case of resolved restless sleep disorder and parasomnia with iron therapy. Sleep, 45(Suppl 1), A353–A354.

If you would like me to assist in your child's sleep journey, please feel free to reach out.

Katie Cortés: Registered Midwife & Certified Holistic Infant Sleep Coach.

Coaxing a love of sleep, through attachment, trust, respect & fun!

For enquiries, email: katie@katiesbabies.com.au or for more details visit www.katiesbabies.com.au