As you sleep, your body is hard at work, repairing muscles, forming new pathways in the brain and removing toxins. Healthy sleep habits make your body’s nighttime repair routines work at their best.
These repair routines are even more important for growing children; a lack of sleep can impact overall health, cause learning problems and affect social development.
Children and teens who don’t get enough sleep are at higher risk for:
- Anxiety and depression
- Attention and memory problems
- Behavior issues
- Injury
- Obesity
- Problems making friends
- Type 2 diabetes
How Much Sleep Do Children Need?
A child’s recommended amount of sleep depends on their age. Newborns and babies up to 3 months old need the most sleep, while teens need the least. But even teenagers need about eight to 10 hours of sleep each night.
It’s normal for newborns to wake up frequently, but most babies will sleep through the night when they are around 6 to 9 months old. Toddlers and preschool-age children may also wake up but can typically get themselves back to sleep.
Signs of Sleep Deprivation
When your child isn’t getting enough sleep each night, you may notice the following signs:
- Falling asleep during the day
- Frequently getting illnesses
- Lower grades
- Memory problems
- Moodiness or irritability
- Trouble concentrating
Sleep deprivation may be caused by poor sleep habits or by serious sleeping problems that need medical attention.
Common Sleep Problems in Early Childhood
Three common sleep problems in early childhood are night terrors, pediatric sleep apnea and sleepwalking.
Night Terrors
Night terrors are most common in children between 3 and 7 years old, and causes them to wake up terrified. No one knows what causes night terrors, but most children outgrow them by age 10.
During a night terror a child may:
- Wake up screaming
- Seem confused
- Not respond to their name or questions
- Breathe heavily
Night terrors usually last 10 to 20 minutes but many children don’t remember them the next day.
If your child has frequent night terrors, they should be seen by their provider.
Treatment for night terrors includes decreasing stress and talk therapy. The provider may want your child to do a pediatric sleep study to rule out other sleep disorders.
Sleepwalking
Sleepwalking is a sleep disturbance that involves getting out of bed and walking around or sometimes talking to others without being aware. Sleepwalking is common between ages 6 and 12, and most children outgrow it.
Sleepwalking is more common in boys than girls and is almost always caused by poor sleeping habits. Following a bedtime routine consistently often decreases sleepwalking.
The biggest danger during sleepwalking is the potential for falls. If you find your child sleepwalking, gently guide them back to bed.
Pediatric Sleep Apnea
Pediatric sleep apnea is caused when the airway becomes narrow or blocked during sleep and the child is not able to breathe correctly.
Some children have a naturally narrow airway and when their muscles relax during sleep, that airway becomes too narrow.
The narrowness or airway blockage may also be caused by:
- A small jaw or the shape of the roof of the mouth
- Large tonsils or adenoids
- Obesity
- Poor muscle control due to another condition like cerebral palsy
Nighttime symptoms of sleep apnea include:
- Bedwetting after being potty-trained
- Briefly not breathing
- Gasping for air or snoring
- Restlessness
- Waking up frequently
If your child’s pediatrician suspects sleep apnea, they will likely do a physical exam and order a sleep study.
Treatment for sleep apnea might include:
- Surgery to remove the blockage
- Use of a continuous positive airway pressure (CPAP) machine at night
If your child has pediatric sleep apnea, they need treatment. If untreated, it can cause heart problems, lung problems or high blood pressure. It may also slow your child’s development and growth.
Helping Your Child Get More Sleep
By keeping a consistent bedtime routine, you can help your child develop healthy sleep habits.
You can also:
- Add room-darkening curtains if streetlights are bothersome
- Avoid giving your child big meals or caffeine close to bedtime
- Do a calming activity with your child before bedtime, like reading or taking a bath
- Encourage your child to be physically active during the day
- Turn off all screens 30 minutes before bedtime and remove devices from bedrooms
Talk with your child about why sleep matters and how you can improve the family’s sleep habits. Modeling healthy habits yourself can be a good start. Get tips on how to get better sleep yourself.
When to Ask for Help
Talk with your child’s pediatrician if you notice signs or symptoms of sleep deprivation or a sleep disorder. Even if your child does not have a sleep disorder, getting help may make a big difference.
Changes in routine can be tough. Pediatricians can provide the support you and your child need to improve sleep.
