Just like adults, children need a good night's rest to replenish and prepare for another day. When children don’t get enough sleep, it can have a negative effect on their overall health. Sleep deprivation in children has been linked to lowered immune systems, diabetes, depression, obesity, hindered physical development, stress and anxiety.
It is recommended that children three to five years of age get anywhere from 11 to13 hours of sleep each day, and early school age children should get at least 10 to11 hours of sleep each day.
Causes of Sleep Deprivation in Children
- Too many stimulants in a child’s bedroom.
- Consuming too much caffeine throughout the day, especially prior to bedtime, can keep a child from falling asleep.
- Your child may have difficulty falling asleep during bedtime.
- When a child wakes frequently during the night, it can cause him to lose sleep.
- A child’s refusal to go to bed at night can cause him to miss out on valuable sleep.
- Younger children may have a hard time sleeping if they are experiencing separation anxiety.
Signs of Sleep Deprivation in Children
When children are sleep deprived, they can exhibit any combination of these symptoms:
- irritability
- temper tantrums
- decreased patience
- hyperactivity
- crying and fussiness
- tired when they wake-up in the mornings
- poor concentration
- poor school performance
- poor impulse control
- clumsiness
How to Avoid Sleep Deprivation in Children
- Make sure that your child’s bedroom is quiet and comfortable.
- Feed kids a nutritious diet.
- Avoid letting children consume caffeinated beverages, especially during the hours before bedtime.
- Put your children to bed at the same time every night. If they usually have a difficult time falling asleep, try putting them to bed a little sooner than their actual bedtime.
- Television sets, computers, and video games have been linked to poor sleep habits in children, so keep them out of kids' bedrooms.
- Avoid letting children perform high energy activities before bedtime as it may cause difficulty sleeping.
- Stick to a regular bedtime routine that will help your children relax such as a warm bath, and a story.
- Don’t let children sleep with a bunch of toys in the bed; one favorite teddy bear or blanket is plenty.
If there are serious concerns about a child’s sleeping habits, talk to his pediatrician.
References:
American Academy of Family Physicians. Sleep Disorders and Sleep Problems in Childhood. Accessed 1/8/08
Better Health Channel. Sleep Deprivation. Accessed 1/8/08
American Sleep Association. Sleep Problems in Children and How to Cope With Them. Accessed 1/19/08
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