Sleep Deprivation in Children
Tips to Encourage a Good Night's Rest in Kids
Encouraging kids to get a good night's sleep is important. This article helps parents realize the negative effects of sleep deprivation in kids.
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
- There may be too many stimulants in your child’s bedroom.
- Consuming too much caffeine throughout the day, and especially before 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 them 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.
- Make sure children eat a well-balanced, nutritious diet.
- Avoid letting your child consume caffeinated beverages, especially in during the hours proceeding bedtime.
- Try to 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 sleeping habits in children and should be kept out of your their bedrooms.
- You should avoid letting children perform high energy activities before bedtime because it may cause difficulty sleeping.
- Stick to a regular bedtime routine that will help your children relax. You can let them take a warm bath and read them a story.
- Don’t let your children sleep with a bunch of toys in the bed. One favorite teddy bear or blanket should be enough.
If you have serious concerns about your child’s sleeping habits, you should 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
