After a restful summer, you may find there's one thing your children are not happy about: waking up early for school again! Did you know that struggling to wake up in the morning could be a sign of a lack of sleep? Let's explore why having restful nights can bring several benefits to children.
The recommendations according to the American Academy of Sleep Medicine:
• Children 3 to 5 years of age should sleep 10 to 13 hours a day, including naps, regularly
• Children 6 to 12 years of age should sleep 9 to 12 hours a day regularly
• Teenagers 13 to 18 years of age should sleep 8 to 10 hours a day regularly
So, what happens when children don’t get enough sleep? Studies have shown that children who do not get enough sleep regularly experience problems with attention, behavior, and learning. Lack of sleep can also increase the risk of accidents, injuries, hypertension, obesity, diabetes, and depression. Among teenagers, mental health issues are also at increased risk.
What are the Benefits?
Children who get enough sleep at night see improvements in:
- Attention
- Behavior
- Learning
- Memory
- Emotional regulation
- Mental health
- Physical health
- Overall quality of life
Strategies for restful nights
Getting kids to go to bed early isn’t always easy. Distractions such as cellphones, TV, and the environment can prevent rest. Harvard Medical School recommends the following tips to getting kids and teens to bed for regular sleep:
- Set a regular sleep schedule: Consider how many hours your child should sleep and allow for an hour of getting ready for bed every night. For example, if your child needs 9 hours of sleep each night and has to be up at 7 AM, begin having your child get ready for bed at 9 PM so they are in bed by 10 PM to get enough sleep. Remember, it’s okay to deviate from bedtime routines on the weekend!
- Turn screens off: Blue lights from screens keep us awake. Have screens off at least 2 hours before bedtime and avoid having devices in bedrooms. This may be particularly challenging for teens, so encouraging them to set their phones to “do not disturb” mode can be helpful.
- Restful environment: Quieting things up at home during bedtimes, calming noises, and room-darkening curtains can support healthy sleep.
- Consider other factors: Schoolwork, caffeine, or even napping before bed can prevent sleep. Sometimes, sleep problems can come from health problems that may need attention from your child's pediatrician.
Summary
Healthy sleeping patterns begin with habits learned as children. Ensuring your child has restful nights through established routines and restful environments can set the path towards success in school, improved mental health, physical health, and prevention of chronic diseases.
Sources
American Academy of Sleep Medicine
Cleveland Clinic
Harvard Medical School
Journal of Clinical Sleep Medicine