Healthy Kids

Teaching kids the importance of sleep

“Please. Can I just stay up a little longer?”

No doubt you’ve heard your child protest and plead for a later bedtime. He needs to finish his homework, or feed the fish, or wants to clean up his room. (OK, probably not the last one.)

Your child’s delaying tactics may be convincing and a later bed time can ease a hectic schedule. But there are important reasons to turn the lights out on time.

Why kids need their zzzs

Sleep gives kids’ brains and bodies crucial time to grow, rejuvenate, and thrive. Important brain functions that build capacity and concentration can only occur while sleeping. Sleep allows your child to be alert, relaxed, and attentive. It also improves mood and school performance.

Lack of sleep can lead to:

• Temperament or mood problems.
• Behavioral problems such as aggressiveness, defiance, or oppositional disorder.
• Difficulty concentrating and poor grades.
• Worsened symptoms of conditions such as ADHD.
• Headaches, obesity, and injuries.

As a parent, you have a lot at stake too. Would you rather have a cranky, defiant child or a well-rested, alert, and happy child?

How much sleep and when

Every child is a little different, so one may need slightly more or less sleep than another. In general, at age 6, children need between 10 and 12 hours of sleep every night. Setting a sleep schedule and sticking to it, even on the weekends, is important.

Bedtime routine

A regular bedtime routine will help your child wind down and prepare for a good night’s sleep. Allow 10 to 30 minutes, and make the routine whatever is comfortable for you and your child. For example:

• Brush teeth, wash face, select clothes for the next day, say prayers, read.
• Include time to help your child wind down without TV or video games.
• Limit caffeine, including chocolate or cola.
• Do not allow TV in the bedroom.
• Make the bedroom inviting to sleep: dark, quiet, with a nightlight if necessary.

Sleep problems

At 6 years, some children have sleep disturbances that interfere with normal, adequate sleep. Though challenging, most of these will get better or disappear as your child grows up.

Night terrors. These will wake your child up about 90 minutes into her sleep and she may sit up in bed screaming. This can last up to 30 minutes and can be scary for parents. Your child is not aware of what is happening and won’t remember it afterwards. Night terrors occur most often when your child is stressed or tired. The best treatment is to reduce the stress in her life and make sure she gets enough rest. Talk to your pediatrician if the problem persists.

Nightmares. These are normal for children of all ages, but may be reduced by limiting stress and exposure to scary or inappropriate stimuli.

Sleepwalking or talking. Sleep talking is quite common and usually not a concern. Sleepwalking, however, needs to be managed carefully for your child’s safety. If your child sleepwalks, take precautions to prevent accidents:

• Close windows and doors tightly.
• Block access to balconies or stairwells.
• Never shake or shout at a sleepwalking child.
• Talk to your pediatrician about how to handle the problem.

Bedwetting. This common sleep problem among young children usually goes away as they grow up. It can be helped by limiting fluids before bed and waking your child to go to the bathroom during the night. Read more about bedwetting in Healthy Kids newsletter, Volume 7, Issue 4. 

Sleep apnea. Heavy snoring and difficulty breathing while sleeping affects 1 to 3 percent of children. It is best to discuss possible causes and treatments with your pediatrician.

The Sleep for Kids Web site teaches kids what happens while they are asleep and has fun games to play. It also has a parent/teacher section that provides helpful sleep information and resources.