Sleep deprivation in children can affect school performance and have long-term health consequences. But how much sleep does your child need and how can you ensure it? We have compiled tips for you as parents on how to improve your children's sleep habits.
The importance of sleep in children
Your child's brain needs sleep to replenish the resources used during the day. A well-rested brain can solve problems, learn new information, and enjoy the day much more than a tired brain. Some areas of your child's brain are even more active when they sleep.
Children who regularly get good sleep:
- are more creative
- can concentrate on a task for longer
- have better problem-solving skills
- are better able to make positive decisions
- can learn better and remember new things
- have more energy during the day
- can build and maintain good relationships with others.
What are the signs and symptoms of sleep deprivation?
Early school start times, distractions from screens, and other external influences have contributed to children often sleeping less than doctors recommend. If your child does not get enough sleep, it can have negative consequences. These cannot always be compensated for by extra sleep the next night. Over time, a lack of quality sleep each night can cause a range of behavioral, cognitive, and emotional symptoms.
Symptoms
- Complaints of tiredness or the desire to take a nap during the day
- Falling asleep or appearing drowsy at school or at home during homework
- Lack of interest, motivation, and attention for everyday tasks
- Increased forgetfulness
- Difficulty learning new information
- Increased moodiness and irritability
- Increased impulsivity
- Increased stress during the day
When your child owes their mind and body sleep, it is called sleep deprivation. A large sleep deficit (many nights in a row with too little sleep) can cause your child to feel mentally exhausted. It can also worsen symptoms of existing behavioral, anxiety, and mood disorders such as depression or bipolar disorder.
In addition, sleep problems can lead to tardiness or absences at school. Physical consequences of too little sleep, such as headaches, can contribute to illness-related absences.
What are the most common causes of sleep deprivation in children?
The most common causes of sleep deprivation in children and adolescents include:
- Inconsistent sleep patterns:
Large fluctuations in sleep and wake times can make it difficult to maintain consistent nighttime sleep. -
Lack of priority for sleep:
Children and their parents may fail to plan enough time for sleep each night and instead focus on studying,to devote more time to social life, sports, or other activities. -
Excessive use of electronic devices:
It is becoming increasingly common for children and adolescents to use phones, tablets, and laptops late into the evening. These devices stimulate the brain, which can make falling asleep more difficult. The blue light from the screen disrupts normal sleep.
Sleep problems in children and adolescents can also be triggered by conditions such as ADHD, anxiety, or difficult circumstances at home.
Age Recommended amount of sleep
Newborns (0 to 2 months) 16 to 18 hours (3 to 4 hours at a stretch)
Infants (2 months to 6 months) 14 to 16 hours
Older infants (6 months to 1 year) 14 hours
Toddlers (1 to 3 years) 10 to 13 hours
Preschool children (3 to 5 years) 10 to 12 hours
School-age children (5 to 10 years) 10 to 12 hours
It is important to reach the recommended amount of sleep (e.g., the number of hours) and maintain a regular schedule for sleeping and waking, especially during stressful times.
How can you help your child sleep better?
It’s best to create a daily schedule for your child that considers their sleep needs as well as school start times and other activities. A consistent schedule with fixed bedtimes supports a healthy wake-sleep rhythm for your child. Use your child’s wake-up time as a guide to set their bedtime. Since teenagers are more independent and tend to stay up later, it is often more difficult to monitor their sleep. Open and honest communication with teenagers about sleep and its effects is therefore very important.
Additionally, you can encourage your child to develop a relaxing bedtime routine. A consistent evening routine is beneficial for relaxing and preparing for sleep. However, children should avoid using electronic devices during this time. It is recommended to stop using electronic devices at least one hour before bedtime, as the blue light from screens can inhibit the production of the sleep hormone melatonin.
Also make sure to create a relaxing sleep environment for your child. Like adults, children sleep better when they have a supportive pillow, comfortable bedding, and a dark, quiet bedroom. With Third of Life products for children, you can also ensure that the sleep environment is calming and conducive to good rest and health.
About Third of Life
Third of Life is backed by sleep experts with many years of experience who want to help you sleep better. In close collaboration with sleep researchers and based on studies from science and practice, we develop functional sleep products, from nightwear to pillows and duvets to mattress protectors, to improve the special third of our lives: sleep. In our magazine, we also provide helpful tips and recommendations for restful nights.
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