Article by Dr. Matthew Barcellona
The importance of regular sleep for our children and teens cannot be
understated. While this importance is not always appreciated by our
kids, the effects of poor sleep can certainly be felt by them. Sleep
deprivation leads to moodiness, poor attention, fatigue, headache, more
illness, and even injury. While a nutritious diet and regular exercise
are a mainstay of health, it is during sleep that the body repairs,
recharges, and grows!
School-aged kids require 9-12 hours of sleep each night and teens
require 8-10 hours. For families struggling to get their children
adequate sleep, these tips on sleep hygiene may be helpful.
• Set a regular bedtime. Be sure you pick a bedtime
that allows enough time to get the recommended amount of sleep.
Remember, it may take 15-20 minutes for your child to fall asleep.
• Develop a consistent bedtime routine. Having a
familiar routine helps a child’s body and mind prepare for sleep. This
may involve non-stimulating activities such as toothbrushing, putting on
pajamas, reading a bedtime story, praying, or meditating.
• Optimize the sleep environment. Be sure the room is
sufficiently dark. If a night light is desired, be sure it is soft
ambient light. A quiet sleep space is ideal and white noise may be very
helpful; background sounds from a floor fan, noise machine, or a
bubbling fish tank can be soothing and drown out inevitable undesirable
noises that occur during the night. Also, keep the room a cool
temperature.
• Turn off all electronics: cell phones, computers, and tablets.
Studies have shown that electronic screens stimulate the brain and
reduce sleep. All screens should be off and INACCESSIBLE to children and
teens within one hour before bedtime. Merely the thought of video games
and social media can delay sleeping and in some cases keep kids awake
for hours.
• Avoid caffeine. While a small snack before bed is okay, avoid caffeine and chocolate that can cause a delay in falling asleep.
• R-E-L-A-X. Easier said than done. Deep breathing,
journaling, listening to soft music, and meditating can be very helpful
to slow down the mind and bring forth the Z’s.
Note: Kids who exercise regularly also tend to sleep better. Having
30-60 minutes of cardiovascular exercise each day will increase a
child’s need for sleep and often improve overall health and sleep
quality.
If your child continues to experience sleep difficulty or daytime
sleepiness despite employing good sleep hygiene, then please make an
appointment with one of our providers to evaluate your child for any
underlying concerns.
Sweet Dreams!