Restful Sleep Supports Health in Children

Most children do not get the recommended amount of sleep for their age group, and many parents are not aware of just how much sleep children should be getting, according to the National Sleep Foundation (NSF).

Recently, the NSF found through a national poll that many parents are not satisfied with the their children's sleep habits.

"Sleep is a vital asset for a child's health and overall development, learning, and safety," says Richard L. Gelula, chief executive officer of the NSF.

Developing Proper Sleep Habits

The following are some helpful tips for establishing good sleep habits for your child:

• Newborns do not have a set night/day schedule for the first several weeks of life. It is best for a newborn not to sleep longer than five hours at a time in the first five to six weeks as their small bodies need frequent feedings.
  
  
• Older babies and children should have a nap time and bedtime schedule.
  
  
• Start a quiet time, such as listening to quiet music or reading a book, 20 to 30 minutes before bedtime. TV should not be a part of the quiet time.
  
  
• After quiet time, follow a bedtime routine such as a diaper change, going to the bathroom, brushing teeth, etc.
  
  
• Set a time limit for quiet time and the routine so it does not drag on and your child knows what to expect before bedtime.
  
  
• Say goodnight, turn off the light, and leave the room.
  
  
• Security objects, such as a special blanket or stuffed animal, can be part of the bedtime routine.
  
  
• It is important for children to be put to bed awake so they learn to fall asleep themselves.
  
  
• Babies should not be put to bed with a bottle. It causes problems with tooth decay and ear infections.
  

Help for Poor Sleepers

Children can easily fall into bedtime habits that are not always healthy habits. Should a child have poor sleep habits, the following tips may be helpful:

• If your child cries, speak calmly and reassure him/her, "You are fine. It is time to go to sleep." Then leave the room.
  
  
• Do not give a bottle or pick up your child.
  
  
• Stretch out the time between trips to the room if your child continues. Do not do anything but talk calmly and leave.
  
  
• Your child will calm down and go to sleep if you stick to this routine. It may take several nights for your child to get used to the new plan.
  
  
• If your child is used to getting a large amount of milk right at bedtime, start to cut down the amount of milk in the bottle by 1/2 to 1 ounce each night until the bottle is empty and then take it away completely.
  
  
• Sometimes children get out of their routine of night sleeping because of an illness or travel. Quickly return to good sleep habits when things are back to normal.
  
  
• Sometimes, older children go through a stage or a period of time when they revert back to bad sleep habits or develop new problems in going to sleep.

Teens Need Sleep, Too

The following are some tips to help parents with older children who have problems going to bed:

• If your child gets out of bed, take him/her back to bed with a warning that the door will be shut (not locked) for 1 or 2 minutes if he/she gets out of bed.
  
  
• If your child stays in bed, the door stays open. If your child gets out of bed, the door is closed for 2 minutes. Your child can understand that he/she has control of keeping the door open by staying in bed.
  
  
• If your child gets out again, shut the door for 3 to 5 minutes (no more than 5 minutes).
  
  
• Be consistent. Put your child back in bed each time he/she gets out of bed.
  
  
• When your child stays in bed, open the door and give your child praise (i.e. "You are doing a great job of staying in bed. Goodnight.").
  
  
• Your child can be rewarded for staying in bed by earning a star on a calendar for staying in bed all night. You can give a special prize for a certain number of stars earned.
  

Always consult your child's physician for more information.

Online Resources

American Academy of Pediatrics

Centers for Disease Control and Prevention (CDC)

National Institute of Child Health & Human Development

National Institutes of Health (NIH)

December 2004

Restful Sleep Supports Health in Children

Developing Proper Sleep Habits

Help for Poor Sleepers

Teens Need Sleep, Too

Sleep Problems Defined

Online Resources

Other Resources:

Find a St. John's Mercy Physician

Children's Services at St. John's Mercy

Children's Health Information

St. John's Mercy Classes and Programs

Sleep Problems Defined

About 69 percent of children 10 and younger experience some type of sleep problem, according to the National Sleep Foundation’s (NSF) 2004 Sleep in America poll.

Insomnia is a sleep problem that occurs when a child complains of difficulty falling asleep, remaining asleep, and/or early morning awakenings.

Insomnia can be short-term due to stress, pain, or a medical or psychiatric condition.

It can become long-term if the underlying cause is not addressed or healthy sleep practices are not employed, states the NSF.

Treating underlying conditions, developing good sleep practices and maintaining a consistent sleep schedule can improve the ability to fall asleep and stay asleep.

Nightmares are frightening dreams that occur during REM sleep and awaken a child. They usually occur in the later part of the night.

Most children have at least one nightmare during childhood. Three percent of preschool and school-aged children experience frequent nightmares, according to NSF’s 2004 Sleep in America poll.

They can be upsetting and a child will need reassurance when they occur. Nightmares can result from a scary event, stress, a difficult time or change in a child’s routine. Use of a night light or security object is often helpful.

Restless Legs Syndrome (RLS) is a movement disorder that includes uncomfortable and unpleasant feelings (such ascrawly tingly or itchy) in the legs causing an overwhelming urge to move.

These feelings make it difficult to fall asleep. RLS can be treated with changes in bedtime routines, increased iron, and possibly medications.

Sleeptalking occurs when the child talks, laughs, or cries out in his or her sleep.

As with sleep terrors, the child is unaware and has no memory of the incident the next day. There is usually no need to treat sleeptalking.

Sleepwalking is experienced by as many as 40 percent of children, usually between ages three and seven.

Sleepwalking usually occurs an hour or two after sleep onset and may last five to 20 minutes.

As sleep deprivation often contributes to sleepwalking, parents can move their child's bedtime earlier.

Sleep terrors occur early in the night. A child may scream out and be distressed, although she or he is not awake or aware during a sleep terror.

Sleep terrors may be caused by not getting enough sleep, an irregular sleep schedule, stress, or sleeping in a new environment.

Increasing sleep time will help reduce the likelihood of a sleep terror.

Snoring occurs when there is a partial blockage in the airway that causes a noise due to the vibration of the back of the throat. About l0 percent to 12 percent of normal children habitually snore.

Snoring can be caused by nasal congestion or enlarged adenoids or tonsils that block the airway. Some children who snore may have sleep apnea.

Sleep apnea, when snoring is loud and the child is having difficulty breathing, may be a sign of a more serious disorder called obstructive sleep apnea.

Sleep apnea is characterized by pauses in breathing during sleep caused by blocked airway passages, resulting in repeated arousals from sleep.

Sleep apnea has been associated with daytime sleepiness, academic problems, and hyperactivity. Treatment for sleep apnea is available. 

Always consult your child's physician for a diagnosis.