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
(Our Organization
is not responsible for the content of Internet sites.)
American
Academy of Pediatrics
Centers
for Disease Control and Prevention (CDC)
National
Institute of Child Health & Human Development
National
Institutes of Health (NIH)
National
Sleep Foundation |
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
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 as crawly 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. |
