Sleep Struggles in Children

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​Adequate sleep is essential for optimizing children’s physical and mental health. According to the American Academy of Pediatrics(AAP) approximately 50% of children have sleep struggles at some point during their childhood or teen years. Twenty-five percent of children under 5 do not get adequate sleep for optimal health.

Lack of sleep can affect children’s normal growth and development including brain development and neurocognitive development. Too little sleep can impact a child or teen’s social and behavioral health. Lack of sleep has been implicated in poor school performance, behavioral disorders, and as a contributing factor in ADHD. 

Sleep is essential to a healthy functioning immune system providing resiliency in fighting colds, flu, and infections. In addition, lack of sleep may contribute to cardiovascular disease, metabolic disease, and obesity as children get older. Children should spend approximately 40% of their time asleep during childhood. The AAP recommends the following sleep guidelines for children:
Infants: (4-12 months) 12-16 hours including naps
Toddlers: (1-2 yrs) 11-14 hours including naps
Preschoolers: (3-5 yrs) 10-13 hours including naps
Grade schoolers: (6-12 yrs) 9-12 hours
Teens: (13-18 yrs) 8-10 hours

Strategies to combat sleep struggles in children and teens:

1. Turn OFF screens at least 1-2 hours before bedtime.
2. If screens are needed for homework in the evening use amber blue-light blocking glasses.
3. Keep TV, phones, and screens out of the bedroom.
4. Avoid wearable devices with wi-fi during sleep.
5. Avoid caffeine and sugar in the evening.
6. Establish a consistent bedtime routine.
7. Incorporate bedtime snuggles, cuddles, storytime reading, and prayers for children.
8. Keep pets out of the bedroom.

If your child is experiencing sleep struggles, Wellness 4 KIDS is here to help! Contact us for a free discovery call.

References:
Childhood Sleep: physical, cognitive, and behavioral consequences and implications.
https://link.springer.com/article/10.1007/s12519-022-00647-w
AAP endorses new recommendations on sleep times.
https://publications.aap.org/aapnews/news/6630/AAP-endorses-new-recommendations-on-sleep-times?autologincheck=redirected