Encouraging Healthy Sleep Habits in Children

 

Sleep is a vital aspect of our daily lives.

Problems related to sleep are a common occurrence among many children and teenagers and can affect their focus while at school, work, or home. Not getting enough sleep ( i.e. sleep deprivation) can also affect a child’s mood, behaviour, emotional health, and weight.  

According to research, almost one-fourth of all children have some type of sleep problem. And though poor sleep habits are often to blame, at times the cause may be a medical condition.

The older a child gets and attains puberty, their sleep patterns may change. Your child may want to sleep longer in the mornings and stay awake later at night, even though the time needed to wake up for school remains unchanged.

Every parent knows that the bedtime struggle is real! But this sleep conversation is worth having and should be continuous because good sleep habits are important to the health, growth and development of children.

And here is a little bonus for you: Research has shown that adding an extra 27 minutes of sleep per night for school-age kids, though minute, makes it easier for them to control their moods and impulses so they can focus on their schoolwork.

So, let's dive right in…

How much sleep is the right amount?

There is a saying that says “sleep begets sleep” and this means that a well-rested child is able to sleep better.

But how much sleep is the right amount for a child?

These are the recommended hours of sleep for a child by age:

• Newborns (0-3 months): 14-17 hours
• Infants (4-12 months): 12-16 hours
• Toddlers (1-2 years): 11-14 hours
• Preschoolers (3-5 years): 10-13 hours
• School-aged (6-12 years): 9-12 hours
• Teenagers (13-17 years): 8-10 hours
• Young adults (18-25 years): 7-9 hours
• Adults (24-64 years): 7-9 hours
• Older adults (65 years and above): 7-8 hours

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How can you help your child sleep better and longer at night?

These little tips help encourage healthy sleep habits in your home:

• Keep a regular bedtime routine. This may be the most difficult to implement, but it’s probably the most important tip to keep. Ensure your child tries to go to sleep and wake up at the same time daily, even on weekends. By doing so, your child’s natural circadian rhythms will run uninterrupted and have better physical and mental functioning.
• Avoid daytime naps for your child. It only makes it harder for them to fall asleep at night.
• During the day, keep your child active but avoid strenuous activities before bedtime.
• Avoid giving your child drinks with caffeine, such as sodas, energy drinks, coffee and tea, particularly in the afternoons and evenings.
• Avoid giving your child a big meal before bedtime, but do not let them go hungry. A light snack before bedtime is a good option.
• Use beds only for sleep and create a soothing ambience. Ensure the room is not too cold or too hot, as this makes it difficult for your child to sleep and dim the lights. You can hang light-blocking curtains over the windows and ensure the temperature is seasonally appropriate for your kids’ rooms.
• Research shows that just two hours of screen time right before bed can lower levels of melatonin, a chemical that signals the body to sleep, by 22%. Kids are known to be twice as susceptible to “blue light melatonin disruption” as adults. Experts recommend that screen-based devices should not be allowed in children’s bedrooms and not be used for 1 hour before bedtime, as this can cause sleep problems for your child.
• Teach your child to go to sleep when he is sleepy.
• Just like adults, kids need time to unwind mentally and physically before going to bed. Teach them to do relaxing things, like taking a bath, listening to music, drinking a glass of warm milk or reading a book, to help them wind down. You can also spend some special time with your child before turning the lights off. Stick to topics that are interesting and not upsetting to them.

If your child cannot fall asleep after lying in bed for 20 minutes, let him get out of bed and do something until he feels sleepy. You may begin to see results from these changes in 2 weeks. 

So, don't throw in the towel by the first week!

Why are Healthy Sleep Habits Vital to Overall Child Health?

There are many reasons why healthy sleep habits are vital to overall child health.

A deep sleep triggers the body to release the hormone that promotes normal growth in children and teenagers. It also boosts muscle mass and helps to repair cells and tissues in children, teenagers and adults.

When there is a lack of sleep, ghrelin levels ( that hungry feeling) increase and leptin levels (that full feeling) decrease. This makes children feel hungrier when they are tired and are more likely to crave higher-fat and higher-carb foods which is unhealthy.

Children who are tired tend to be more sedentary, so they burn fewer calories. Research has shown that kids who engage in more vigorous exercises are able to fall asleep much faster than those with sedentary lifestyles.

And lastly, the most prominent symptom that shows a poor night’s sleep in children is their behaviour. Children who consistently sleep less than 10 hours a night before the age of 3 are three times more likely to experience hyperactivity and impulsivity problems by age 6. The symptoms of ADHD (Attention-deficit hyperactivity disorder), including impulsivity and distractibility, are almost similar to each other. So tired children can be impulsive and distracted even though they don’t necessarily have ADHD.

Adhering to the useful tips mentioned above can help children have a good quality of sleep and do it for longer periods of time. And it has also been said that parents who have healthy sleep environments are more likely to have children with the same. 

This sounds like a very good reason to turn in early! Don’t you think so?

A Note from Dr. Favvy

YES, YOU CAN DO IT.

Teaching children healthy sleeping habits can be very difficult for many parents. Seeking the support of friends and family can help as you go through this process. 

Though it may take time to effect these changes, remember that you can do this!!!

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Disclaimer

The information on this blog is just for educational purposes only.

It should not be used as a replacement for the medical care and advise of your child’s pediatrician.

Always consult your pharmacist before giving your child any drug.