From the moment children are born, the amount of sleep they get is a hot topic of conversation among most parents. Adequate sleep is necessary for their health, growth and development, and teaching your kids that from an early age can help them establish good sleeping patterns.
How much sleep do your children need?
It can vary depending on the child, but generally it’s:
A total of 16 hours a day for newborns
11 to 13 hours for infants and toddlers
10 to 12 hours for primary school children
8 to 10 hours for adolescents
What happens if they don’t get enough sleep?
If they’re missing out on their full quota of sleep on a regular basis, you may start to notice some of the following changes in the way your children act:
Behavioural problems, for example becoming aggressive, antisocial, withdrawn or hyperactive.
Emotional issues, such as being moody, anxious, insecure and irritable.
Difficulty concentrating, following instructions and remembering what they’ve been taught.
Not working to their full potential and doing as well in school as they have been.
Struggling with anything that involves complex thinking, such as maths and science problems, or language.
Problems with physical co-ordination, being clumsy and possibly accident-prone.
A lack of sleep can also affect their health, in particular their immune system, and they may seem to get sick more often.
There are also links between poor sleep in childhood and obesity.
How can you help them sleep through the night better?
Research shows about 40% of school-age children have problems dropping off or staying asleep at night. often this is because of external influences, such as the environment in their bedroom, what they’ve had to eat and drink before going to bed and what activities they’ve been involved in right before trying to sleep.
oost of these factors can be easily fixed.
Set regular times for going to bed and getting up, and stick to them.
Don’t let them watch TV or play computer games before bed.
Avoid activities that can over-stimulate your child – such as physical activity – too close to bedtime.
Encourage things that help your child feel comfortable in their bed, such as a favourite toy or a night-light.
Establish a nightly routine. It could involve reading a story, singing lullabies or simply cuddling your child.
Keep their room as dark as possible. Allow a dim night-light if they’re afraid of the dark, but avoid bright lights to encourage their body’s natural circadian rhythms and enable deep sleep.
Avoid snacks just before bedtime – especially those that are high in sugar or caffeine, such as cola or sports drinks – as these may hinder their ability to nod off easily. only let your child drink water or warm milk in the hour before going to sleep.
A warm bath or shower before bedtime can help to relax them.
Ban computers, game consoles, TVs and mobile phones from the bedroom at night-time so they’re not tempted to use them when they’re supposed to be going to sleep.
Healthy initiative**
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A resource to help kids sleep has been produced by the Philips SimplyHealthy@Schools programme.Based on research from leading sleep experts, it’s aimed at eight to 12-year-olds and is designed to help children understand why sleep is important. The programme includes assignments that help identify bad habits that may be hindering their sleep.
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