The past week, we have been running a series of blog posts on how sleep affects different groups of people: namely, men and women. But what about the younger sleepers among us?
Healthy sleep may be even more important for children and toddlers than for grown adults. Kids and teens need more sleep (depending on the age, sometimes a lot more sleep) than adults. Plus, at this age, sleep quality and quantity can influence kids' emotional and mental development (for example, toddlers who skip naps are proven to be less happy and engaged than their well-rested counterparts.
So if you're the parent of a kid or teen, here are our top 3 tips about children and sleep.
Sleep Suggestions for Kids (of all ages)
1. Children need a lot of sleep, and recommended hours vary by age.
As babies, children spend most of their time sleeping. Newborns typically spend between 14 and 17 (and sometimes as much as 19) hours asleep per day. Even teens who are not yet 18 years old need more sleep than the average adult; they should be clocking 8-10 hours per night. Check out a more precise list of guidelines here.
Why it matters: It's important to make sure your child is getting all the sleep they need in a comfortable, quiet environment. It's also important to pay attention to your child's own circadian rhythms and let them sleep/nap when they are tired.
2. Naps are important.
Toddlers' circadian rhythms are often built around having naps in the middle of the day. Skipping naps can contribute to sleep deprivation. One study1 showed that missing even a single nap can restrict toddlers' ability to react to and enjoy their surroundings. After skipping a nap, the tested toddlers showed more negative responses to their surroundings, as well as a decreased ability to respond to puzzles. Read more about the study here.
Why it matters: Make napping a regular part of your child's daytime schedule. This simple practice will help ensure that they are getting the adequate amount of sleep to be happy, inquisitive children.
3. Children can have sleep disorders too.
Some common sleep disorders in children include night terrors (partial arousals from sleep accompanied by shouting or emotional outbursts), sleep walking, nightmares, and bedwetting. Adolescents can also experience something called delayed sleep-phase disorder, in which they want to go to bed very late and have trouble waking up in the morning. Most of the time, children grow out of these conditions.
Children can also experience sleep apnea, but the causes and symptoms of the disorder in kids may differ from adults. Oversized tonsils/adenoids are a common cause of childhood sleep apnea, which can often be cured by a tonsillectomy.
Why it matters: If your child has a serious disorder that frequently disturbs his or her rest, it is important to talk to a doctor and think about having a sleep study.
Teach Your Kids about the Importance of Sleep
Setting a good example for your children--both by helping them to implement a healthy sleep schedule and by following such sleep practices yourself--will influence them to adopt proper sleep habits as teens and adults. There are many resources at your disposal to help teach your kids about the importance of sleep, like this ebook by the American Academy of Sleep Medicine, this smartphone app that gives free sleep recommendations to kids, and even the resources on this blog! Sleep is so important to every aspect of mental, physical, and emotional functioning, so help raise the next generation of healthy sleepers!
How do you get your kids to go to bed or lie down for a nap? Comment and share!
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