Are Your Kids Getting Enough Sleep? Chances Are No
Every parent has been there — the inevitable meltdown when your child gets
overtired. But a temper tantrum isn’t the only downside to lack of sleep for
your little one.
The side effects of not enough sleep
A lack of sleep can lead to serious health problems such as high blood pressure,
injuries, diabetes and obesity in kids. In teens and adults, lack of sleep can
lead to depression.1,2
Eight is not enough
Even for your older children, getting eight hours of sleep is probably not
adequate. In fact, the younger your child is, the more sleep they need. Infants
may spend more than half their day asleep (including naps) — a welcome respite
for tired parents and much needed time for the infants’ mental and physical
development.
The American Academy of Pediatrics recommends:
-
Infants 4 to 12 months: 12 to 16 hours (including naps)
- Kids 1 to 2 years: 11 to 14 hours (including naps)
- Kids 3 to 5 years: 10 to 13 hours (including naps)
- Kids 6 to 12 years: 9 to 12 hours
- Teens: 8 to 10 hours1
Irritable or hyperactive? Sleepiness may be the cause
Think yawning and drifting off to sleep during the day are the only signs your
child isn’t getting enough sleep? Think again. Adults tend to slow down with
fatigue, but some kids can really wind up when overtired. This sign can look a
lot like attention deficit-hyperactivity disorder.2
Here are some telltale signs it may be time for an earlier bed time or a daytime
nap:
- Having trouble waking up and getting moving within 15 minutes
-
Sleeping at least two hours longer during weekends or vacations than during
the school week
- Falling asleep during short car trips or at school
- Having trouble remembering, paying attention and learning
- Being irritable or hyperactive1,4
Time for bed!
Getting kids in bed can be easier said than done, we know, but there are steps
you can take to make bedtime more enjoyable.
-
Limit your child’s access to caffeine (remember it’s in chocolate, too!)
- Make sure the bedroom is cool and dark
- Set a regular, relaxing nighttime routine
-
No TV or computers in the bedroom and turn off all screens at least 30
minutes before bedtime!1,3
Still tired?
If your child is having trouble falling asleep or still seems tired after getting
a good night’s rest, it is important to rule out a sleep disorder or other
medical condition. Be sure to mention any concerns you may have to your
pediatrician.
Health Mart. Caring for you and about
you.
Resources
-
CBS News: “New sleep guidelines for babies, kids and teens.” Available at:
http://www.cbsnews.com/news/new-sleep-guidelines-for-babies-kids-and-teens/
Accessed 7-1-17.
-
National Sleep Foundation: “How Much Sleep Do Babies and Kids Need?”
Available at: https://sleepfoundation.org/excessivesleepiness/content/how-much-sleep-do-babies-and-kids-need
Accessed 7-1-17.
-
National Sleep Foundation: “Children and Sleep.” Available at: https://sleepfoundation.org/sleep-topics/children-and-sleep
Accessed 7-1-17.
-
HealthDay: “Health Tip: Is Your Child Sleeping Enough?” Available at: https://medlineplus.gov/news/fullstory_164509.html
Accessed 7-1-17.
Nothing herein constitutes medical advice, diagnosis or
treatment, or is a substitute for professional advice. You should
always seek the advice of your physician or other medical
professional if you have questions or concerns about a medical
condition.
Posted on Mon, July 31, 2017
by Health Mart