Dealing with a Lack of Energy in Children

Many times, a lack of energy in children is the result of kids not getting enough hours of rest per day. But that's not the only reason behind this issue. In this article, we'll tell you more about why children are sometimes so tired.
Dealing with a Lack of Energy in Children

Last update: 12 November, 2019

Children are an enormous source of vitality and energy. Therefore, when we notice their energy levels are lower than usual, it becomes a source of worry. This lack of energy in children can sometimes simply have to do with physical exhaustion.

However, that’s not always necessarily the case, and the issue can come to affect a child’s health. Below, we’ll offer you a series of tips on how to respond if you notice that your child’s more tired than usual.


First of all, children shouldn’t only eat foods that are rich in iron. Of course, it’s true that you should include iron-rich foods in their meals. However, what’s really important is that children have a balanced diet.

  • From the time children are 12 months old up until they’re 9, it’s recommended that little ones drink half a liter of milk per day. If they want to consume more dairy, they should do so in another form, such as yogurt.
  • Eating fruits and vegetables every day is a fundamental part of a child’s nutrition.
  • It’s important to pay special attention to products that contain vitamin C, as they help to strengthen a child’s body.
  • Avoid saturated fats, which are present in things like precooked foods and fast foods
  • Include plenty of fiber in your child’s diet in order to boost good intestinal transit.

Getting enough sleep

Very often, children don’t get enough hours of sleep and, as a result, feel tired the next day. If this turns into a habit, children can end up running out of energy altogether. Below, you’ll see the number of hours of sleep children should get each day according to their age:

  • 3 to 5 years of age: Between 10 and 13 hours per day, including nap time.
  • 6 to 12 years of age: Between 9 and 12 hours per day.
  • 13 to 18 years of age: Between 8 and 10 hours per day.
A girl napping with her teddy bear.

It’s essential for parents to talk to their children about this issue. Help them understand the importance of sleeping and getting enough rest at night in order to stay active the next day.

You can create a daily or weekly planner that establishes a time for studies, relaxation, and sleep to help them meet their objectives. This should include specific times for going to bed as well as for waking up.

Expressing their feelings

Going to school, studying for tests, doing homework, practicing sports, helping around the house… These are just some of the daily aspects of a child’s day.

On many occasions, children find themselves overwhelmed by this heap of tasks because they just can’t get it all done. This starts to increase their stress levels and causes a noticeable lack of energy.

If this situation goes on for a long time, children begin to develop negative feelings and fall into a depressive situation. If this happens, parents need to talk to their children and encourage them to express their thoughts and feelings. Be sure to reach out to a specialist if you sense the situation is more serious than it looks.

Health problems: Anemia

Sometimes, a lack of energy in children isn’t just the result of mental or physical exhaustion. In fact, it can be a sign of an underlying health issue. If your child’s condition doesn’t improve even after getting more sleep and making other adjustments, be sure to see a doctor .

Anemia is a condition that occurs when there aren’t enough red blood cells in the blood. Red blood cells are responsible for transporting oxygen from the lungs to the rest of the body.

Initially, anemia isn’t serious and doesn’t present any clear or noticeable signs. Therefore, as we said above, if your child seems overly tired for several days, ask a doctor to perform blood tests.

A child on roller blades.

Getting enough exercise

One of the best ways to prevent a lack of energy in children is for them to participate in physical exercise at least two times per week. Most kids love to participate in sports and to be in constant movement.

So, choose an activity that your child enjoys and work it into his or her weekly routine. If doing sports makes your child happy, then his or her energy levels and emotional state will both quickly go up.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.