Twenty-five percent of children experience sleep disturbances and one-third have at least one sleep problem that can lead to an inadequate night’s rest. Furthermore, 21 percent of children model their parents’ sleep habits -- which is particularly scary considering that parents average only 6.7 hours of sleep per night.
To better understand the challenges kids face in getting a good night's sleep, I recently spoke with Dr. Judith Owens, a pediatric sleep specialist at Hasbro Children's Hospital of Rhode Island and a member of the Select Comfort Sleep Advisory Board. Here is what Dr. Owens had to say:
Q: How much sleep do kids need?
A: The amount of sleep needed by a given child varies, but there are some age-appropriate guidelines.
*Most newborns sleep 16 to 20 hours in a 24-hour period, evenly distributed across day and nighttime hours.
*Between two months and a year of age, most children need about nine to 12 hours of nighttime sleep with an additional two to four hours in one or two naps during the day.
*Preschoolers need 12 to 13 hours.
*Elementary school-age kids need 10 to 11 hours.
* Teens need almost as much sleep as their younger counterparts—about nine hours— although they seldom get more than seven and a half.
Q. How can adults tell if a child is sleep deprived?
A: First, take note of any obvious symptoms - children who have difficulty waking in the morning and/or are cranky and irritable may not be getting enough sleep. Yawning, complaints of fatigue and dozing during the day, especially in elementary school children, are real red flags for sleep deprivation. Other signs include habitually "sleeping in" when given a chance on weekends or during school vacations.
Many children do not display the classic signs of sleep deprivation, but mood disturbances (irritability, whininess) and behavioral symptoms (impulsiveness, hyperactivity, aggression) are often cues that the child needs more sleep.
It is important to note that many symptoms of insufficient sleep (inattention, poor concentration, hyperactivity, impulsiveness) are very similar to those of ADHD. All children in whom the diagnosis of ADHD is suspected should be questioned about sleep patterns and other signs of sleep problems like obstructive sleep apnea.
Q: What are signs of more serious sleep disorders in children?
A: Snoring, especially loud, nightly snoring, can be a sign of obstructive sleep apnea (OSA) -- a serious breathing disorder that also occurs in adults. Other symptoms include breathing pauses during sleep, choking/gasping, very restless sleep, sweating at night, and daytime sleepiness. Large tonsils and adenoids, being overweight and having a family history of OSA are also risk factors. If untreated, OSA can result in behavioral and learning problems, ADHD-like symptoms and school problems. Consult your primary care doctor if you suspect your child has OSA.
Some kids will resist bedtime every night. To help kids get excited about sleep, create a bedroom that encourages children to enjoy sleep. “Remmy’s Good Night” pillow, available at Select Comfort stores, has a secret storage pouch for toys, stuffed animals or pajamas. Also available from Select Comfort is The All Star Denim Bed designed just for kids. The bed features a European Pillowtop mattress, as well as a contemporary denim-colored fabric and star design.
One of Dr. Judith Owens’ golden rules of sleep is establishing a regular sleep schedule. “Creating a routine of increasingly less stimulating activities will prepare children physically and psychologically for sleep. Kids should avoid television, computer games and other stimulating activities before bed."
Courtesy of ARA Content
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Courtesy of ARA Content
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