Children and Sleep

Many people, including many parents, do not consider that the amount and quality of their children's sleep may play a role in poor performance in school, or acting out in school and at home, and that it can affect other areas of their lives. Thirty to 40 percent of children do not get enough sleep to feel well rested and to perform well in school and elsewhere.

The reasons many children are not getting enough sleep are varied. Sometimes, it is a matter of the child's lifestyle and environment , or that of the family. At other times, physical problems such as snoring may affect a child's sleep. Behavioral problems such as hyperactivity may affect the quality and length of sleep. On the other hand, some children misbehave or have trouble paying attention because they are not getting enough sleep.

Exactly how much sleep a child needs depends on the child, but in general, it is related to the age of the child. Preschoolers typically need 11 to 12 hours of sleep a night. Elementary-age children need about 10 hours, and adolescents need 9 to 9-1/2 hours.

Fluid intake can affect sleep. Drinking too much before bed can mean trips to the bathroom

Caffeine can make it hard for children to fall asleep. Eliminate caffeine from your child's diet, or at least limit the amount he or she consumes. Caffeine remains in the body for eight to 12 hours. If you do let your child have an occasional caffeinated drink, make sure it’s at least 8 hours before bedtime.

Frequent, loud snoring can indicate a breathing problem that causes sleep apnea, a condition that interrupts breathing briefly but often during the night, causing a child to awaken many times without realizing it. This can lead to a child feeling tired the next day and may affect performance and behavior in school and at home. Contributing factors to snoring include blocked nasal passages from infection or allergy, and a condition called adenotonsillar hypertrophy, which means the tonsils and adenoids are abnormally large. About 25 percent of children ages 3 to 7 snore at least sometimes, and about 10 percent of children snore often. Asthma, which is on the rise among U.S. children, also can lead to disturbed sleep or sleep apnea. Up to 3 percent of children in this country have sleep apnea. The incidence of sleep apnea increases with increasing age and is common in older overweight or obese adults, typically male. 

What to Do

To make sure your child gets the rest he or she needs, establish a consistent evening routine. Help your child wind down from the day by allowing at least a half hour of quiet time before bedtime; shut off the television, radio and computer during this time. Don't put a TV in your child's bedroom. Spend quiet time with young children before they fall asleep, but establish firm limits about the amount of time -- usually 10 to 30 minutes.

If you're not sure whether your child is getting enough sleep, look for signs of daytime sleepiness, including yawning, rubbing the eyes, acting out and trouble focusing on tasks or activities. If your child snores, note whether the snoring is temporary (because of a cold or flu) or whether it occurs on a regular basis. If your child snores routinely, mention this to your child's health care provider. This is a reason to watch your child's weight, because being overweight can affect sleep.

Self-care Steps for Kids and Sleep

• Be firm and consistent about bedtime.

• Set aside quiet time before sleep.

• Eliminate or limit caffeine in your child's diet.

• Limit television, radio, computers and video games just before bedtime.

• Avoid large meals close to bedtime. A small snack is fine.

• See that your child gets plenty of exercise.

• Keep the bedroom temperature at or near 65 degrees.