Everyone has experienced a sleepless night, although parents of young children are probably a more familiar with these. Poor sleep wreaks havoc, not only on how you feel physically, but mentally as well. If poor sleep affects adults so much, it’s just as harmful to a child’s ability to function.
There are developmental differences in the number of hours of sleep needed for children. Here are some basic guidelines provided by American Academy of Pediatrics.
Infants- 12 to 16 hours per day. 1- to 2-year-olds- 11–14 hours per day, including naps. Preschool children: 10–13 hours 6 to 12-year-olds: 9-12 hours Adolescents 13 years and older: 8-10 hours.
There are many strategies that parents can implement that can be effective in addressing sleep-related problems. However, if problems do not decrease, parents should consult with their child’s pediatrician.
Establishing Healthy Sleep Habits
1. Explore the problem. Talk to your child about their sleep issues. They may have insight into why they are struggling to sleep. In a young child, it may be a fear that is keeping them awake. Parents must communicate with their child to pinpoint the problem so it can be addressed.
2. Follow sleep guidelines. Set bed and wake times to allow for sufficient sleep based on the child’s age. Enforce these specific times by ensuring your child is starting their bedtime routine in a timely manner. Adjust bedtimes gradually by adding or subtracting in 10 minute increments until the recommended time is reached.
3. Stay consistent. Bedtimes should be consistent each night. On the weekends, bedtimes and wake times tend to be more relaxed, but don’t allow more than hour difference in times. This will help to establish a sleep-wake cycle.
4. Bedtime routines. Having a nightly routine can help a child wind down. This can include activities such as reading, bath time, drink of water, prayer, etc. If they try to delay these activities, decide on a consequence and tell them that this will be enforced the next day if they are try stall tactics. Give them advance notice starting with 30 minutes before their bedtime routine will start and then again at 10 minutes. This will help avoid a meltdown when the actual time arrives.
5. Eliminate devices from the bedroom. The blue light that devices put off may affect a child or teen’s ability to fall asleep and devices can be distracting and keep them awake. Many parents allow their teens to have their devices in their room and don’t know when they are getting off or whether or not they are accessing it throughout the night. Chances are they are not disconnecting which can be detrimental to their sleep, physical health and mental health. Teens especially should have electronics removed at night.
6. Monitor eating and activity levels. Large meals and caffeine can negatively impact one’s ability to fall asleep. Additionally, higher activity levels before bed can lead to restlessness. Monitor these factors and make adjustments to limit these things prior to bedtime.
7. Check the environment. Check your child’s room to see if light and noise are filtered out adequately for sleep. Make adjustments by adding blackout shades to filter light. Try to reduce household noise after a certain time or try using a sound machine if necessary.
8. Promote sleep independence. Some children like to seek comfort at night by going into their parents’ bedrooms. This can disrupt sleep for all the family. If a child is doing this, get up and return them to their room. Resist the urge to allow them to get in bed with you. Keep doing this and a child will get the message that going to their parents room isn’t providing them comfort.
9. Consult with a doctor. If problems persist, talk to your child’s pediatrician and always avoid using sleep-inducing medication unless it’s recommended by their physician.
