Why Iron Matters: The Hidden Link Between Iron Deficiency and Your Child’s Sleep

As a parent, you’ve likely read all the tips about wake windows, sleep cues, bedtime routines, and avoiding overtiredness. But what if you’ve tried all the gentle sleep strategies and your little one is still waking frequently, rising early, or struggling to settle?

Sometimes, sleep challenges go deeper than behavior. One of the most overlooked root causes? Low iron levels.

The Role of Iron in Sleep

Iron isn’t just about energy or preventing anemia, it plays a critical role in the brain chemicals that regulate sleep.

• Dopamine helps with mood, regulation, and the ability to fall asleep and stay asleep. Low iron = reduced dopamine function.

• Melatonin, the hormone that supports the body’s sleep-wake cycle, is produced through iron-dependent processes.

• Iron also supports muscle relaxation and oxygenation of the brain, both essential for deep, restorative sleep.

  
  

Sleep Red Flags That May Point to Low Iron

If your child is:

• Waking multiple times at night despite solid sleep habits

• Starting the day between 4:00–5:30am and won’t resettle

• Restless or twitchy during sleep (legs or body jerking)

• Struggling to nap or stay asleep for long stretches

• Always tired despite early bedtimes

• Clingy, irritable, or emotionally dysregulated during the day

  
  

…it might not be “just a phase.” Low iron could be making it harder for their body to sleep, no matter what approach you use.

What Causes Iron to Be Low in Young Children?

• Rapid growth (especially under 2 years old)

• Limited iron in the diet (especially for picky eaters, dairy-heavy diets, or those following baby-led weaning without iron-rich foods)

• Gut absorption issues (reflux, allergies, or parasites can impact absorption)

• Frequent night feeds that interfere with iron absorption if the child is also on solids

What You Can Do About It

1. Speak to your GP or paediatrician. Ask for a ferritin test (not just hemoglobin). Ferritin shows stored iron levels and gives a better picture of long-term depletion.

2. Review your child’s diet. Include iron-rich foods like:

   • Red meat, egg yolks, chicken

   • Lentils, beans, spinach

   • Iron-fortified cereals

   • Pair with vitamin C (like fruit) to help with absorption

3. Watch out for excess dairy. Too much cow’s milk can block iron absorption and leave little room for iron-rich solids.

4. Reassess sleep strategies. If you're struggling with constant night waking or early rising, consider whether their body is capable of sleeping better, or if it’s under strain.

Why I Include Iron in Sleep Assessments

In my sleep support work, I always say: Sleep is a two-part process.

Your child needs:

1. The skills to sleep (like self-settling)

2. The ability to sleep well (which means no hidden discomforts or imbalances)

That’s why when sleep just isn’t improving, even with gentle, responsive strategies I look deeper. Often, it’s something like low iron, oral dysfunction, or nutritional imbalance that’s quietly sabotaging progress.

And once we address the root cause? Sleep starts to fall into place, naturally, gently, and with less stress for everyone.

Final Thoughts

If your gut is telling you there’s more to your child’s sleep than just "bad habits," trust it. You know your baby best. Low iron is common, treatable, and often the missing puzzle piece for families stuck in the cycle of exhaustion.

If you’re unsure where to start, I’m always here to help explore your options and support you in building sleep from the inside out.

Jess Hughes | Gentle and Holistic Baby Sleep Consultant