Help Your Child Sleep Well So You Can Too

Sleep is important for adults and children alike. Cleveland Clinic sleep expert Dr. Catrina Litzenburg, Ph.D., has provided a few pointers on sleep and its importance in children’s development.

How much sleep should a child get?

The idea that everyone—no matter their age, sex, or individual needs—needs 8 hours of sleep is flawed. The amount of recommended sleep varies across age groups, and within those groups, sleep needs fluctuate on a person-to-person basis.

If you’re unsure of your child’s sleep needs, a way you can find out is by allowing them to sleep in a bit or allowing them to wake up on their own and assess their behavior and wellbeing. To get a fuller picture, it helps to do this for about three days.

The American Academy of Sleep Medicine recommends the following increments for different age groups:

  • Infants 4 to 12 months: 12 to 16 hours, allowing for naps.
  • Children 1 to 2 years old: 11 to 14 hours, allowing for naps.
  • Children 3 to 5 years old: 10 to 13 hours, allowing for naps.
  • Children 6 to 12 years old: 9 to 12 hours, not allowing for naps.
  • Teenagers 13 to 18 years old: 8 to 10 hours, not allowing for naps.

What can happen when a child does not get enough sleep?

Insufficient sleep can have a number of different consequences. Below are some of the main types.

Mood disturbance

Your child may be irritable or grumpy, and their mood may fluctuate. Their ability to regulate their emotions may be limited.

Fatigue

Your child may be tired and lethargic during the day. This is also associated with “somatic complaints”—which are experiences or sensations in the body, like headaches or muscle pains.

Behavior problems

Without enough sleep, children can exhibit more hyperactivity, unwillingness to follow instructions, and more oppositional behavior.

Academic problems and cognitive impairment

Sleep is crucial for memory and thought organization. It is also integral for creativity, problem solving, and other tasks related to executive functioning. Having trouble focusing, paying attention, and staying on task are also linked to insufficient sleep, as is chronic tardiness.

Healthy Sleep Habits

Because insufficient sleep is a chronic issue, it is especially important to instill good, healthy sleep habits in children. These habits can set a child up for a healthier future. Crucial to these habits is a consistent sleep-wake pattern. Going to bed and waking up around the same time every day is incredibly important for healthy sleep, so a child’s schedule should be structured around those set times—even on the weekends. It is also important to limit light exposure in the evening, whether it be from natural sources (like the Sun) or synthetic (like electronics). Bright light suppresses melatonin, a sleep-promoting hormone. Physical activity should also be avoided close to bedtime. In order to wind down in time for bed, experts recommend physical exertion should stop around three hours before bedtime. It’s also recommended to avoid large meals closer to bedtime. Additionally, for children that still need naps, naptime should come at a time in the afternoon early enough for the child to feel sufficiently tired at bedtime to fall asleep.

All of these are suggested guidelines, and what works for your family should come first. If one of these principles cannot be met, then other principles can be stressed more.

In addition to healthy sleep habits, it can also be helpful to create a good sleep environment for your child. The hallmarks of a good sleep environment are:

  • Consistent: a child should sleep in the same place in about the same conditions every night (as a family is able).
  • Dark: a dark bedroom (except for a night light, as needed) facilitates good sleep.
  • Cool: cooler temperatures are generally more comfortable for sleeping. Below 75 degrees Fahrenheit is the recommended temperature.
  • Sound: white noise can be helpful to drown out a household’s ambient noise that might keep a child awake. If used at bedtime every night, then it can also be positively correlated with sleep.
  • Calm: it is best to establish a sleep environment as a calm, peaceful place with few distractions.

Barriers to Sleep

It’s also important to recognize things or activities that might prove to be hindrance to sleep.

  • Caffeine: although coffee is the obvious culprit, caffeine can be found in many food items, such as chocolate, energy drinks, or candy.
  • Medications: certain medications can disrupt or hinder sleep. Speak with your doctor or care provider if you have any concerns.
  • Electronics: the bright light and stimulating nature inherent to electronic usage can be a substantial barrier to sleep.
  • Hunger: although a big meal shouldn’t be consumed before bed, hunger can keep a person awake. A small snack as necessary can ward off any sleep-disrupting hunger.
  • Excitement: vigorous play or other activities that might excite your child should be avoided before bed.

If you want more resources on healthy sleep, your pediatrician is the perfect person to ask any questions you might have. The Pediatric Sleep Council (www.babysleep.com), the Society of Behavioral Sleep Medicine (www.behavioralsleep.org), and the American Academy of Sleep Medicine (www.sleepeducation.org) are also good resources and have more information on sleep and its importance for developing children.