Getting enough sleep is critical for overall well-being, especially for children and young adults as their bodies continue to grow. Sheetal Sran, MD a pediatrician with Dignity Health Woodland Clinic, shares helpful tips for parents as they navigate their child’s sleep routine.
Sleep helps optimize health and functioning According to the CDC, children ages 6-12 require between 9 and 12 hours of sleep each night. A lack of sleep in children and adolescents can lead to various health issues, such as an increased risk of obesity, diabetes, injuries, poor mental health, and behavioral problems.
To help your child get a healthy, restful night’s sleep Dr. Sran recommends:
- Establishing a consistent bedtime routine.
- Limiting screen time.
- Creating a sleep-friendly environment.
- Dealing with bedtime struggles.
- Handling bedwetting issues.
- Consideration of supplements and medications.
Establishing a consistent bedtime routine: Maintaining a bedtime routine will help a child know when it’s time to start winding down for sleep. Choose a time to consistently go to bed each night and wake up at the same time each morning.
Limiting screen time: Keeping electronics out of a child’s bedroom can also help reinforce a routine of limited screen time in the evenings. Screens emit blue light, which can suppress the natural melatonin in the body, making it harder to go to sleep. Screen time before bed can also make it harder for the mind to relax.
Creating a sleep-friendly environment: When it’s time to go to bed, the room should be dark, calm, and kept at a cool, comfortable temperature.
Dealing with bedtime struggles: Some children may resist staying in bed, leading to bedtime struggles and disruptions in sleep. “Modeling good sleep behavior will help children learn by example,” says Dr. Sran. “If a child is restless, consider implementing more activity throughout the day and avoiding heavy meals before bed.”
If a child is struggling with bedwetting, it’s important to stay calm and not be angry with your child. Focus on positive reinforcement, and encourage them to use the bathroom before going to sleep and limit fluid intake right before bed. If the problem persists, speak to a healthcare provider to discuss additional treatment options.
Supplements and medications: Medication like melatonin and over-the-counter sleep aids may be helpful in the short term in addressing sleep struggles, but don’t address the underlying cause of poor sleep. Before giving a child medication or supplements, parents should always consult with their healthcare provider.
If a parent is concerned that their child’s medication is impacting their sleep, speak to a healthcare provider to discuss alternative medications.
Key takeaways Sleep health is an important part of every person’s well-being, especially children and young adults. To help promote and maintain a healthy sleep routine, consider:
- Establishing a bedtime routine with consistent times to go to sleep and wake up.
- Ensuring bedrooms and sleep spaces are quiet, dark, and a comfortable temperature.
- Avoiding screen time before going to bed.
- Increasing activity during the day and avoiding heavy meals at night.
- If medication is impeding a child’s sleep, speak with your healthcare provider.
If you are concerned about your child’s sleep health, schedule an appointment with your pediatrician. Our DeFi Daily News tool can help you find a Dignity Health Medical Group provider for your child near you.
Conclusion
In conclusion, ensuring children get adequate and quality sleep is vital for their overall health and well-being. Establishing a consistent bedtime routine, creating a sleep-friendly environment, and addressing any sleep struggles or issues promptly can help promote better sleep for children. Parents play a crucial role in guiding their children towards healthy sleep habits that can benefit them throughout their lives.
FAQs
1. How much sleep do children need?
Children aged 6-12 typically require between 9 and 12 hours of sleep per night.
2. What are some tips for improving children’s sleep?
Establishing a consistent bedtime routine, limiting screen time, creating a sleep-friendly environment, addressing bedtime struggles, and avoiding heavy meals before bed can all help improve children’s sleep.
3. Are supplements or medications recommended for children’s sleep issues?
While supplements or medications like melatonin may be helpful in the short term, it’s essential to consult with a healthcare provider before giving them to children to address underlying causes of poor sleep.
