Back to school means it's time to get your children back on a regular sleep schedule. Healthy sleep habits can set them up for a successful school year and give their wellbeing a positive boost. Some children, though, find it hard to adjust their sleep schedule or might have sleep problems like night terrors, bedwetting or sleepwalking.
While many symptoms related to sleep problems are common, it’s important to address underlying issues as they may affect your child’s overall health. If you have concerns about your child's sleep, call Endeavor Health at (847) 522-8900 to connect with a doctor today.
The importance of a consistent sleep schedule
A consistent sleep schedule plays a big role in supporting healthy development. Along with diet and exercise, proper sleep is one of the most important elements of a child's overall health. Adequate sleep helps foster a child's wellbeing and positive behavior, whereas not enough sleep can contribute to problems such as hyperactivity, aggression or disruptive behavior.
The amount of sleep children require changes as they grow because their bodies and brains are constantly developing, and their sleep needs change to support these developmental stages. Infants and toddlers require more sleep to help with rapid growth, while older children and teenagers need less sleep as their development slows and their sleep becomes more consistent. Here are some general sleep time guidelines for different age groups:
- Infants (0-12 months): 12 to 16 hours, including naps
- Toddlers (1-3 years): 11 to 14 hours, including naps
- Preschoolers (3-5 years): 10 to 13 hours, including naps
- School-aged children (6-12 years): 9 to 12 hours
- Teenagers (13-18 years): 8 to 10 hours
Preparing for back-to-school
No matter their age, many children’s sleep schedule is altered and less consistent over summer break. You can help your children adjust to their typical school schedules by readjusting their sleep routine in the weeks prior to the first day. Start by moving your child's bedtime and wake-up time earlier by 15-minute increments every few days until they reach their ideal sleep schedule. The key is to keep their schedule consistent, even on weekends.
Despite popular belief, children (especially teens) can’t "catch up" on sleep they missed over the week. Consistent sleep throughout the week is much better for their overall health and wellbeing.
Another popular thought is that melatonin will help children fall asleep earlier and sleep better. While utilized in special situations, it is important to talk to your child’s doctor before giving him/her melatonin as there are some concerns about its use in children.
Set them up for success
A child's daily activities and diet can positively influence their ability to stick to a healthy sleep schedule. Avoiding caffeine, keeping snacks low in sugar and exposing them to natural light during the day can help regulate their internal body clock. Regular exercise is also important, but it's best to keep it earlier in the day to avoid increasing heart rate and cortisol levels close to bedtime.
It’s also important to avoid screens in the hours leading up to dinner and bedtime, especially interactive games or apps. Screens emit blue light, which can overstimulate the brain and can potentially interrupt sleep throughout the night. Interactive screen time has also been found to be stimulating and can lead to trouble falling asleep. Instead, try connecting with your child without screens by reading books, listening to music, talking or engaging in other quiet activities.
Understanding common sleep problems
- Night terrors. While common, night terrors are quite terrifying for parents. These episodes manifest with a child screaming, having a flushed face, having an elevated heart rate and not responding to a parent's attempts at calming. They usually occur during the first third of nighttime sleep about 2-3 hours after your child falls asleep. While you will most certainly remember the incident, your child will not. Night terrors often come in cycles for several nights in a row. If they are frequent, try gently waking your child about 15 minutes before they typically experience them. You can also talk with their doctor about iron supplements, as low iron levels have been linked to an increased risk of night terrors.
- Bedwetting. Bedwetting is a very common concern of parents. In reality, 15-20% of 5–6-year-olds, 6-10% of 8–10-year-olds, and 2-3% of 14–16-year-olds wet the bed. Children who wet the bed are not “lazy”, but their brain has not yet mastered the ability to wake up to the sensation of needing to go to the bathroom at night. Most children present to the physician’s office with bedwetting concerns when they are scared to participate in activities like sleepovers or summer camp because they worry others will make fun of them. There are many strategies used to help children with bedwetting such as limiting fluids before bed, encouraging regular bathroom breaks and using a bedwetting alarm. Addressing underlying issues such as snoring, sleep apnea or constipation can also be beneficial, as these can disrupt sleep patterns and contribute to bedwetting. Most importantly, never punish your child for bedwetting as it is usually out of their control. Please talk to your doctor for the best advice for your child.
- Sleepwalking. While common during childhood, you can keep your child safe by locking doors, clearing obstacles and placing their mattress on the floor to prevent falls. Most children outgrow sleepwalking as their nervous system matures, but if it continues to be a concern, talk to your doctor to rule out a medical condition and discuss behavioral strategies.
- Snoring. Snoring can significantly impact a child's sleep quality by disrupting deep sleep, leading to daytime difficulties such as poor concentration, irritability and fatigue. While mild snoring is not usually a major concern, obstructive sleep apnea can be a reason to pursue further evaluation with your child’s doctor or ENT. Addressing the root causes of snoring, such as allergies or enlarged tonsils or adenoids can greatly improve a child's rest and overall wellbeing. Talk to your doctor to help identify the cause and discuss treatment options, such as nasal sprays or, in some cases, surgery.
Our advice for healthy sleep
Healthy sleep is vital for your child's development, mood, behavior and academic success. You can help them achieve this by encouraging regular exercise and good nutrition, establishing a consistent sleep schedule and limiting screen time before bed. If your child has continuing sleep issues, talk with your doctor.
At Endeavor Health, our team of dedicated physicians is ready to support your family in navigating sleep challenges and promoting healthy habits. We offer personalized guidance to help your child get the sleep they need to succeed. Schedule a consultation today by calling (847) 522-8900 or visit us online to connect with a doctor.
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