Unlocking Better Sleep: Understanding Your Child’s Sleep Needs

Everyone needs sleep to function – especially your child. While it’s common for children to experience bedtime restlessness or to wake frequently during the night, it can have a negative impact on daily activities and overall wellbeing.

Lack of sleep can bring about various challenges. For instance, interruptions in sleep may lead to bedwetting, as continuous sleep is necessary for the hormone that prevents it to be released. Insufficient sleep also results daytime naps, affecting your child’s daily routine.

Understanding Your Child’s Sleep Needs

Casey J. Burg, MD explains that sleep requirements can vary by age and change as children grow to support their developing bodies and minds:

• Infants: up to 16 hours of sleep per day

• Toddlers: 12-14 hours of sleep per day

• School-aged children: 10-11 hours of sleep

• Teenagers around 14: 9.5 hours of sleep per day

• Teenagers around 18: 9 hours of sleep per day

Understanding these varying sleep requirements is crucial because consistent, adequate sleep supports healthy growth, cognitive function and emotional regulation. When children do not get enough sleep, they may struggle with concentration, mood regulation and behavior, which can impact their overall well-being and development. Parents and caregivers should be aware of these needs to help their children thrive both physically and mentally as well as any underlying issues that could be causing interrupted sleep.

Underlying Health Issues and Risks

One reason for your child’s disturbed sleep could be sleep apnea, recognized by snoring or long pauses in breathing, especially through the mouth. This condition affects about 1–4% of children and is often caused by a natural airway blockage. In children aged 3-8, this is usually due to enlarged tonsils or adenoids, which are part of the immune system's development. Obesity can also contribute by weakening airway muscles.

To address sleep concerns, parents and caregivers can seek guidance from Children’s Nebraska’s Sleep Disorders Program. An overnight sleep study might uncover other symptoms, offering a pathway to healing.

Unchecked sleeping issues can have significant health effects, both physically and emotionally.

Not having enough sleep or a consistent schedule can contribute to sadness and feelings of depression in children,” Dr. Burg said. These issues often mimic symptoms of ADHD, such as hyperactivity and difficulty concentrating, which can lead to misdiagnosis and inappropriate treatments. However, there are many ways parents and caregivers can support their children through sleep issues.

Unlocking Better Sleep with 5 Expert Tips

Dr. Burg offers expert tips to help children get the restful sleep they need for optimal health. Here are his top 5 strategies to improve your child’s sleep habits

1. Set a Consistent Sleep-Wake Time Schedule

Creating consistent sleep patterns can regulate a child's internal clock, resulting in better sleep quality. Maintaining a steady sleep routine can also improve their mood.

2. Encourage Relaxing Activities Before Bed

Reading books and staying away from screens are excellent bedtime activities for kids. They help signal to their brains that it's time to relax and encourage better sleep. Plus, cutting down on screen time reduces exposure to blue light, which can disrupt their natural sleep cycle.

3. Choose Light, Caffeine-Free Snacks Before Bedtime

Choosing light bedtime snacks without caffeine helps children settle down for a restful night's sleep. Avoiding caffeine can prevent disruptions in their sleep patterns, promoting better overall health and wellbeing.

4. Promote Wholesome Meals for a Healthy Weight

Wholesome meals provide essential nutrients that support better sleep quality, helping children feel more rested and energized. A balanced diet is crucial for growth and development, boosting immune function and cognitive performance in children.

5. Prioritize Daytime Exercise for Overall Wellness and Nighttime Restfulness

Daytime exercise can help regulate children's energy levels, improving their focus and mood throughout the day. Additionally, engaging in physical activity during the day promotes better sleep patterns, ensuring children get the restful sleep they need for growth and development.

When children receive the restorative sleep they deserve, it nurtures a harmonious environment where families can also rest easy. We're here to support you and your family every step of the way. Visit Children’s Sleep Disorders Program for more information.