Good Sleep Doesn’t Have to be a Dream

In the busy lives of families, sleep is an area that’s too often skimped on. As a result, this generation of kids – and adults – may not be getting enough sleep. 

How much children need depends on age and genetic makeup, with newborns typically needing 12 to 16 hours and teens requiring eight to 10 hours. If your kids aren’t reaching recommended benchmarks, consider making nightly zzzzs a priority. 

Sleep is More Than Just Rest

Keep in mind sleep is more than rest. It has a significant impact on a person’s mind and body. You might not realize it, but there’s a lot going on while you sleep. Your body is repairing tissues, releasing growth hormones, consolidating memories and restoring energy. Getting a good quantity and quality of sleep allows your body to do that restorative work. 

That’s essential for our physical and mental growth, which is why lack of sleep comes with real risks:

• Behavioral - Children may be more impulsive, more aggressive, more prone to depression and anxiety.
• Cognitive - Learning ability and academic performance are affected with children having more difficulty paying attention or experiencing poor information retention. 
• Physical - Weight gain, obesity and cardiometabolic issues (increased risk of high blood sugar, type 2 diabetes, heart issues) can result with inadequate sleep.

Some simple steps can help to encourage good sleep. These are often underutilized but can be very effective. If lack of sleep is still a problem despite taking these steps, consider seeing your physician to check for physical issues or other factors like sleep apnea, bedwetting, night terrors and sleepwalking.

Simple Steps to Encourage Good Sleep

Establish a Routine

Life can get busy for families but it’s still very important to have a routine and maintain it to the best of your ability.

• Set a regular time to start the routine of winding down, usually a half-hour before bedtime. 
• If your child is using electronics, give them a 30-minute warning before turning off electronics.
• Practice good sleep hygiene with a process that cues children that bedtime is soon:
  • Change into pajamas
  • Make lunch for school, get backpacks ready
  • Brush teeth and wash up

Keep a Regular Schedule

It can be easier to keep the same schedule during the school year versus during summer and holiday breaks, but it’s important for your child’s circadian clock to keep sleep and awake times on schedule. 

• Make sure children and teens go to bed at a reasonable time.
• If teens are up late, don’t let them sleep into the afternoon. It’s okay to sleep in a little, but don’t let them overcompensate for a late night. 
• Avoid long naps. If your children (not infants) sleep for three hours or more during the day, their nighttime sleep may be affected.
• If teens have jobs or are involved in many activities, monitor their routines and try not to let them schedule so much that their sleep is affected. 

Maintain a Sleepy Space

Pay attention to children’s bedrooms to ensure they are not being overstimulated. 

• Create a comfortable place for sleep with a dark, cool room.  
• A good recommendation is to not have screens in bedrooms as it’s important to limit exposure to blue light which affects your natural melatonin.
• If your child is using electronics, make sure laptops, tablets and phones are put away 30 minutes before bedtime. 
• If children challenge limits on screen time, you may need parental controls.

Practice Self Care

There are many things you can do during the day to help children get a good night’s rest. 

• If children are not involved in sports activities, make sure they get 30 minutes of physical activity each day. Try to get it in during the afternoon or early evening so children are not overstimulated by activity at the end of the day.
• Avoid caffeine all together or at least not at night. It’s important not to let children and teens overuse caffeine. Keep in mind caffeine can be found in sources you might not be aware of. Kids often don’t realize how much caffeine they are getting in coffees and energy drinks, so teach them about reading labels and serving sizes. 
• Educate children and teens about the harmful effects of vapes and nicotine, as they are stimulants that can interfere with sleep, as well as being bad for their health. 
• Limit social media as appropriate. Remember that children have poor impulse control, so  gently guide them by setting expectations. 
• Eat a healthy diet during the day. 

Be a Good Role Model

Sleep is a great area to role model for children. It’s very important that any behavior modification for a child also be practiced by parents. So if you’re telling children to not have screens in their bedrooms, you can model that behavior by not having screens in yours. In this way, kids make you a better person!

If you’ve done everything possible to change your environment and modify behaviors, and your child is still struggling with sleep, see your child's primary care provider. Together, you can determine if a medical issue may be involved and work on the best path to a better night’s sleep.