You’re ready to sit down with your spouse to watch TV for the evening when you hear your children stirring. Sophia comes to the top of the stairs. “I can’t sleep,” she says. Then Liam has a nightmare and starts calling for Mom. You start over the next night, thinking it will be better, but the bedtime chaos continues.
If this is what your nighttime ritual looks like, you’re far from alone. About 30% of parents say their children don’t get enough shut-eye, according to statistics compiled by the Sleep Foundation. An equal number (20% to 30%) of children have trouble falling or staying asleep.
Yet while children’s sleep problems can stress out both kids and parents, many can be fixed. In this article, the team at Northwest Pediatrics in CDA reveals the amount of sleep children require at each stage, unpacks common sleep challenges, and offers top tips to help kids develop healthier sleep habits.
Age-specific sleep requirements for children
So, what is the “right” amount of sleep for children? The answer depends on your child’s age and stage of development. The National Sleep Foundation offers these recommendations:
- Newborns (0 – 3 months) – 14 – 17 hours/day, including naps
- Infants (4 – 12 months): 12 – 15 hours/day including naps
- Toddlers (1 – 2 years): 11 – 14 hours/day including naps
- Preschoolers (3 – 5 years): 10 – 13 hours/day including naps
- School-age children (6 – 12 years): 9 – 11 hours/day
- Teenagers (14 – 18 years): 8 – 10 hours/day
- Adults 18 or older – 7 – 8 hours/day
Most parents tend to think that sleep-related problems occur most often with infants and toddlers. However, older kids can have trouble sleeping, too. About 58% of middle schoolers and a whopping 72% of high school-age kids get less than the recommended amount of sleep for their age, according to Sleep Foundation statistics.
Common sleep challenges in kids
Parents often tell us that their kids experience one or more of these sleep problems:
Bedtime resistance. This happens when your child refuses to go to bed or keeps inventing new ways to push back their bedtime.
Night waking. If your child wakes up frequently during the night—with or without calling out to Mom or Dad—it’s likely to make them weary or irritable the following day.
Nightmares or night terrors. While nightmares might “live in your child’s head,” they feel real, especially for younger children who don’t understand what a nightmare is. Sometimes, nightmares can be related to developmental challenges, like starting daycare. Research indicates that anywhere between 10% to 50% of children ages 3 to 6 will have occasional nightmares,
Sleep anxiety. Different from nightmares, sleep anxiety is the fear of sleeping alone, which happens most often after an infant moves from their parents’ bedroom to their own room in the first year of life.
“Forbidden zone” problems. Does your child seem super-sleepy, then suddenly find a burst of energy right before bedtime? That’s the so-called “forbidden zone.” It might indicate that bedtime is just a bit too early or too late. Either way, it’s hard to get your child to sleep during this small window of time.
How do I know if my child isn’t sleeping well?
While young children can be quite vocal about not sleeping, older children may not tell their parents about disruptive sleep routines. A few warning signs to look for include:
- Falling asleep in the middle of the day
- Problems paying attention
- Learning problems, which typically manifest themselves as missed assignments, poor grades, and difficulty completing schoolwork
- Overall irritability, including being cranky or whiny
- Sudden mood swings
- Behavioral problems such as impulsivity or hyperactivity
One question we often get from parents is this: “Can a good night’s sleep really cure all of these problems?” The answer, oftentimes, is yes. In fact, research from the American Academy of Sleep Medicine says that sleeping the recommended number of hours is associated with improved attention, behavior, learning, memory, emotional regulation, quality of life, and mental and physical health.
How to help kids sleep better at night
When a child can’t sleep, it impacts the entire family. But there are ways to overcome the “bedtime blues.” Try these sleep hygiene tips to create the ideal conditions for a good night’s sleep:
Set a consistent bedtime, even on weekends and holidays. While this may mean rearranging extracurricular activities or rescheduling some family events, a set bedtime will help kids regulate their sleep-wake cycle (circadian rhythm). Give a heads-up to younger children anywhere between 15 to 30 minutes before their scheduled bedtime so they can begin to wind down.
Establish a bedtime routine. Set the stage for a good night’s sleep by using those 20 minutes before bed wisely. Encourage your child to do calming, relaxing activities, such as washing up, putting on their PJs, brushing their teeth, or reading a book. This will let their mind and body know it’s time for sleep.
Create an ideal sleep environment. A cool, quiet, dark bedroom will encourage sleep. Use blackout or noise-blocking curtains to cut down on sunlight and noise. Consider a white noise machine to further drown out distractions. Set the thermostat at a consistently cool temperature (65 degrees or so). And while you want to keep your child’s bedroom dark, a nightlight is OK if your kids are afraid of the dark.
Switch off those screens. Make kids turn off their smartphones, mobile devices, tablets, and video games at least one hour before bedtime. These devices emit a blue light that stimulates the brain, making it more difficult for children to fall asleep. If you’re worried about your kids’ screen time overall, consider developing a Family Media Plan so your kids’ use of electronic devices aligns with your family values.
Encourage physical activity during the day. Kids who exercise for at least an hour during the day will likely sleep better at night. However, make sure your kids don’t engage in physical activity within two hours of bedtime.
Talk about sleep problems. If your child has nightmares or night terrors, encourage them to talk about it the next day so they will hold less power over your child the following night. Encourage your child to avoid scary bedtime stories, movies, or video games if they have trouble sleeping. Children suffering from sleep anxiety may benefit from kid-friendly mindfulness exercises, such as simple breathing. Another tip: Set aside “worry time” for kids before bedtime so they can talk about, write down, or illustrate their anxieties without losing sleep over them.
Curb the caffeine. Avoid sugar, soda, coffee, energy drinks, and other stimulants at least a few hours before bed. Also, avoid having a heavy meal before bed.
When to see a doctor for kids’ sleep problems
At Northwest Pediatrics, we encourage parents to reach out to us whenever they have a concern about their child’s sleep habits. If your child is overly sleepy during the day, snores frequently, or starts to experience developmental issues, it’s wise to schedule an appointment with a pediatric specialist. We’ll sit down with you, listen to your concerns, and develop the best sleep plan for your family. Parents should also talk with their child’s pediatrician before giving them medication or supplements to aid in their sleep.
Visit the Best Pediatric Office in North Idaho
Children of all ages can have a bad night’s sleep every now and then. But if a bad night becomes a bad week, then a bad couple of weeks, it’s time to get help. At Northwest Pediatrics, you and your child will receive personalized care inside the Best Pediatric Office in North Idaho, as determined by readers of the Business Journal of North Idaho. If you need an appointment, call us today at 208-619-8250.
When to see a doctor for kids’ sleep problems
At Northwest Pediatrics, we encourage parents to reach out to us whenever they have a concern about their child’s sleep habits. If your child is overly sleepy during the day, snores frequently, or starts to experience developmental issues, it’s wise to schedule an appointment with a pediatric specialist. We’ll sit down with you, listen to your concerns, and develop the best sleep plan for your family. Parents should also talk with their child’s pediatrician before giving them medication or supplements to aid in their sleep.
Visit the Best Pediatric Office in North Idaho
Children of all ages can have a bad night’s sleep every now and then. But if a bad night becomes a bad week, then a bad couple of weeks, it’s time to get help. At Northwest Pediatrics, you and your child will receive personalized care inside the Best Pediatric Office in North Idaho, as determined by readers of the Business Journal of North Idaho. If you need an appointment, call us today at 208-619-8250.