Education
Sleep: How Little is too Little for your Child?
13
Sep
Sep
One of my mantras is about the importance of routines. Of those, your child’s sleep routine is critical to their health and well-being. Many children are simply not getting enough sleep and this affects their attention levels, behaviour, memory, ability to learn, decision-making skills and their overall mental and physical health. Sleep-deprived children are more likely to engage in risk-taking behaviors and have more anxiety and mood related problems. Lack of sleep is a common precursor to accidents and suicides (source).
What is Enough Sleep?
According to the American Academy of Pediatrics, children need the following:
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Infants under 1 year: 12-16 hours
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Children 1-2 years old: 11-14 hours
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Children 3-5 years old: 10-13 hours
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Children 6-12 years old: 9-12 hours
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Teenagers 13-18 years old: 8-10 hours
As we learn more about the brain, the importance of sleep becomes even more apparent. The glymphatic system is the brain’s self-contained waste removal process. It primarily functions while we sleep and is linked to our circadian rhythms. Our circadian rhythms are tuned to a day-wake, night-sleep cycle such that daytime naps do not compensate for lack of sleep at night. Those who rely on sleeping during daytime hours are at much greater risk for Alzheimer’s and dementia along with other health problems. (Source: Circadian rhythms help guide waste from brain)
Developing a Sleep Routine
A consistent bedtime routine, with activities to relax and calm your child, is essential. Here are some things you can do to prepare your child for a good night’s sleep.
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As the sun sets, dim the lights.
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A warm bath is a great way to help your child relax.
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Ensure your child gives you their electronics at least an hour before it is bedtime. Dr. Shelley James explains, “exposure to screens and some kinds of artificial light at the wrong time of day means that our kids’ growing brains and bodies are in permanent ‘jet lag’.”
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Keep screens out of bedrooms so that there is no temptation to use them during the night.
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Ensure your child’s bedroom is dark and quiet. If your child is used to a night-light, choose one that doesn’t illuminate the room too much as this may interfere with your child’s sleeping pattern.
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Enjoy a bedtime story with your child.
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Should your child wake during the night, bring them back to their room. Avoid allowing them into your bed!
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Ensure your routine is consistent. Don’t use staying up late as a reward.
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If your child wakes early, it may be useful to invest in a toddler alarm clock/smart lamp that will provide a colour cue for when they can leave their bedroom. Until it lights up, they can read or play or maybe even (fingers crossed!) drift back to sleep.
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Finally, ensure your child’s diet supports sleep. Caffeine, sugar and additives will all serve to undermine your work in creating the conditions for a restful night.