Research & Publications

Are Your Kids Getting Enough Sleep?

Date Posted: Tuesday, September 9th, 2014 by Alan Berger

Is it a struggle to get your kids out of bed in the morning?  Does your child have difficulty paying attention or staying focused?  Are you concerned about hyperactive behavior or irritability?  Maybe your child isn’t getting enough sleep. 

In fact, very few of our children are getting adequate sleep.  Last month’s issue of Time magazine stated that only 41% of middle school and 13 % of high school students sleep for an appropriate amount of time.(1)

Sleep is essential to a child’s physical, mental and emotional development.  Sleep deprivation in children may often present differently as compared to adult sleep deprivation.  While most adults will complain of fatigue, children are more likely to be irritable and display hyperactive behavior.  In addition, lack of sleep has been linked to poor school performance.  Many children may be inappropriately labeled as having attention deficit-hyperactivity disorder (ADHD), while they really may need more sleep.  In some instances, more severe symptoms may be linked to poor sleep such as depression, anxiety, and cognitive dysfunction (2).    

The following table lists the average amount of sleep required for each age group (3). 

Age Group                                       Hours of Sleep Required

3-5 YEARS(PRESCHOOL)                11-12 HOURS

5-12 YEARS (GRADE SCHOOL)      10-11 HOURS

TEENS (HIGH SCHOOL)                   9-10 HOURS

If your child is sleeping the proper amount of time, a good way to tell if they are well rested is to observe the following behaviors:

• Awakens around the same time each day without difficulty
• Is awake and alert throughout the day
• Does not fall asleep easily in the car
• Can focus on tasks
• Is not irritable or hyperactive at school

As children enter their teen years, there is an increasing demand on their time from school, homework, sports, extracurricular and social activities. Prior to the electronic age, there were fewer distractions that interfered with sleep.  Simply stated, people would go to bed when it was dark.  Now with the ever-present electronic interfaces of television, computers, tablets and smart phones, children are continuously bombarded with stimuli that can interfere with sleep. 

As research continuous to demonstrate the serious consequences of sleep deprivation, the public perception of sleep is beginning to change.  In the past, staying up late to work or “pulling an all –nighter” to study for a test were worn as a badge of honor.  One such profession notoriously guilty of promoting sleep deprivation is the medical field.  However, recent laws have been passed to limit resident work hours and to ensure that doctors are sleeping to reduce medical errors.  Furthermore, the American Academy of Pediatrics has issued a statement calling for a later start time for school to ensure that kids are getting enough sleep given their busy schedules and relatively late bedtimes (1)

The key to ensuring that your child is getting enough sleep is to set healthy habits at a young age.  Make sleep a PRIORITY!  Here are some tips that can help your child get better sleep:

• Create a consistent bedtime.  Even on the weekends
• Turn off the electronics.  Keep computers, TV’s and phones out of the bedroom
• Avoid drinks and foods that contain caffeine
• Try to create a soothing routine before bedtime.  Help your kids “wind-down”.  Consider reading in bed or quiet cuddling.

Snoring may be a warning sign of a more serious sleep disorder and warrants evaluation by your physician.  In addition, if your child is sleeping an adequate amount of time and still is experiencing the above symptoms you should also seek medical attention.  Remember, a child who is well rested is emotionally, mentally and physically prepared to handle the daily challenges of life.

REFERENCES

1.  Time Magazine:  School Should Start Later So Teens Can Sleep, Urge Doctors.  http://time.com/3162265school-should-start-late-so-teens-can-sleep-urge-doctors/ (8/25/14)
2. Medscape Medical News:  Insomnia Thwarts Treatment Response in Depressed Teens.  http://www.medscape.com/viewarticle/749232/  (9/7/11)
3. National Sleep Foundation:  Children and Sleep.  http://sleepfoundation.org/sleep-topics/children-and-sleep