What Sleep Is and Why All Kids Needs It
Sleep is more important than you may think. Can you think of a time when you didn’t get enough sleep? That heavy, groggy feeling is awful and, when you feel that way, you’re not at your best. So if you’re not too tired, let’s talk about sleep.
Why You Need Sleep?
Sleep is a vital need, essential to a child’s health and growth. Sleep promotes alertness, memory and performance. Children who get enough sleep are more likely to function better and are less prone to behavioral problems and moodiness. That is why it is important for parents to start early and help their children develop good sleep habits. How much sleep should my child get?
Each child is different and has different sleep needs. This chart presents recommended hours of sleep that includes naps for children up to five years of age.
How Much Sleep Should My Child Get?
When your body doesn’t have enough hours to rest, you may feel tired or cranky, or you may be unable to think clearly. A school assignment that’s normally easy may feel impossible, or you may feel clumsy playing your favorite sports or instruments. One more reason to get enough sleep: If you don’t, you may not grow as well. That’s right, researchers believe too little sleep can affect growth and your immune system – which keeps you from getting sick.
3 Ideas for Better Sleep
• Be active during the day.You’ve probably noticed how much running around little kids do and how soundly they sleep. To get at least 60 minutes of exercise a day. Physical activity can decrease stress and help people feel more relaxed. Just don’t work out too close to bedtime, because exercise can wake you up before it slows you down.
• Say goodnight to electronics. Experts recommend using the bedroom for sleep only. If you can’t make your bedroom a tech-free zone, at least shut everything down an hour or more before lights out.
• Keep a sleep routine. Going to bed at the same time every night helps the body expect sleep. Creating a set bedtime routine can enhance this relaxation effect.
Encourage Children To Fall Asleep On Their Own
Have your child form positive associations with sleeping. A child should not need a parent to help him/her fall asleep. One recent study demonstrated that having your child sleep in your bed puts them at risk for suffocation or strangulation. The child who falls asleep on his or her own will be better able to return to sleep during normal nighttime awakenings and sleep throughout the night.
Discourage Nighttime Awakenings
When you go to your child’s room every time he or she wakes during the night, you are strengthening the connection between you and sleep for your child. Even babies who are held and cuddled when they wake in the middle of the night soon learn to expect this and do not learn to go back to sleep on their own. Except during conditions when the child is sick, has been injured or clearly requires your assistance, it is important to give your child a consistent message that they are expected to fall asleep on their own.
Which Sleep Problems/Disorders Should I Watch For In Children?
Nightmares often occur at times of transition, stress or change in a child’s routine. They usually occur later in the night and are remembered the next day. Fortunately, nightmares tend to go away naturally. Encouraging your child to talk about the nightmare, discussing comforting images before bedtime and avoiding television immediately before bedtime are strategies that assist in alleviating nightmares.
Sleep Terrors/Sleep Walking occur most frequently from 4-8 years of age. These sleep disruptions occur during the early part of the night. The child is both asleep and awake at the same time and often has no memory of the event the next day. Waking or comforting the child is usually not helpful as it prolongs the event. Be sure your child’s room and your house is safe. Most important, encourage him/her to get enough sleep.
Sleep Apnea is a serious disorder in which there are pauses in breathing during sleep. Children with sleep apnea may snore loudly, experiences restless sleep and be sleepy during the day. Enlarged tonsils or adenoids, allergies, weight problems and other medical problems may contribute to sleep apnea. There are many ways to treat apnea, so it is important to see your doctor for a diagnosis and treatment.
Narcolepsy is often first noticed in puberty, but may occur as early as ten years of age. Children with narcolepsy experience excessive daytime sleepiness and uncontrollable “sleep attacks”, even when they get enough sleep. Children with narcolepsy should be diagnosed by a doctor.
Studies show that 37% of children, kindergarten through fourth grade, suffer from at least one sleep related problem. If your child experiences any of these sleep problems or is very sleepy during the day, be sure to consult with your child’s physician soon.
Resources:
Centers for Disease Control – Sleep – http://www.cdc.gov/sleep/index.html
National Sleep Foundation – http://sleepfoundation.org/
Kid’s Health – Sleep – http://kidshealth.org/parent/growth/sleep/sleep.html
Sleep is more important than you may think. Can you think of a time when you didn’t get enough sleep? That heavy, groggy feeling is awful and, when you feel that way, you’re not at your best. So if you’re not too tired, let’s talk about sleep.
Why You Need Sleep?
Sleep is a vital need, essential to a child’s health and growth. Sleep promotes alertness, memory and performance. Children who get enough sleep are more likely to function better and are less prone to behavioral problems and moodiness. That is why it is important for parents to start early and help their children develop good sleep habits. How much sleep should my child get?
Each child is different and has different sleep needs. This chart presents recommended hours of sleep that includes naps for children up to five years of age.
How Much Sleep Should My Child Get?
When your body doesn’t have enough hours to rest, you may feel tired or cranky, or you may be unable to think clearly. A school assignment that’s normally easy may feel impossible, or you may feel clumsy playing your favorite sports or instruments. One more reason to get enough sleep: If you don’t, you may not grow as well. That’s right, researchers believe too little sleep can affect growth and your immune system – which keeps you from getting sick.
3 Ideas for Better Sleep
• Be active during the day.You’ve probably noticed how much running around little kids do and how soundly they sleep. To get at least 60 minutes of exercise a day. Physical activity can decrease stress and help people feel more relaxed. Just don’t work out too close to bedtime, because exercise can wake you up before it slows you down.
• Say goodnight to electronics. Experts recommend using the bedroom for sleep only. If you can’t make your bedroom a tech-free zone, at least shut everything down an hour or more before lights out.
• Keep a sleep routine. Going to bed at the same time every night helps the body expect sleep. Creating a set bedtime routine can enhance this relaxation effect.
Encourage Children To Fall Asleep On Their Own
Have your child form positive associations with sleeping. A child should not need a parent to help him/her fall asleep. One recent study demonstrated that having your child sleep in your bed puts them at risk for suffocation or strangulation. The child who falls asleep on his or her own will be better able to return to sleep during normal nighttime awakenings and sleep throughout the night.
Discourage Nighttime Awakenings
When you go to your child’s room every time he or she wakes during the night, you are strengthening the connection between you and sleep for your child. Even babies who are held and cuddled when they wake in the middle of the night soon learn to expect this and do not learn to go back to sleep on their own. Except during conditions when the child is sick, has been injured or clearly requires your assistance, it is important to give your child a consistent message that they are expected to fall asleep on their own.
Which Sleep Problems/Disorders Should I Watch For In Children?
Nightmares often occur at times of transition, stress or change in a child’s routine. They usually occur later in the night and are remembered the next day. Fortunately, nightmares tend to go away naturally. Encouraging your child to talk about the nightmare, discussing comforting images before bedtime and avoiding television immediately before bedtime are strategies that assist in alleviating nightmares.
Sleep Terrors/Sleep Walking occur most frequently from 4-8 years of age. These sleep disruptions occur during the early part of the night. The child is both asleep and awake at the same time and often has no memory of the event the next day. Waking or comforting the child is usually not helpful as it prolongs the event. Be sure your child’s room and your house is safe. Most important, encourage him/her to get enough sleep.
Sleep Apnea is a serious disorder in which there are pauses in breathing during sleep. Children with sleep apnea may snore loudly, experiences restless sleep and be sleepy during the day. Enlarged tonsils or adenoids, allergies, weight problems and other medical problems may contribute to sleep apnea. There are many ways to treat apnea, so it is important to see your doctor for a diagnosis and treatment.
Narcolepsy is often first noticed in puberty, but may occur as early as ten years of age. Children with narcolepsy experience excessive daytime sleepiness and uncontrollable “sleep attacks”, even when they get enough sleep. Children with narcolepsy should be diagnosed by a doctor.
Studies show that 37% of children, kindergarten through fourth grade, suffer from at least one sleep related problem. If your child experiences any of these sleep problems or is very sleepy during the day, be sure to consult with your child’s physician soon.
Resources:
Centers for Disease Control – Sleep – http://www.cdc.gov/sleep/index.html
National Sleep Foundation – http://sleepfoundation.org/
Kid’s Health – Sleep – http://kidshealth.org/parent/growth/sleep/sleep.html