Nearly half of children between the ages of 6 and 17 are not getting sufficient sleep, according to a 2019 study by researchers from the American Academy of Pediatrics.
The Growing Problem of Sleep Deprivation
This lack of sleep is a growing concern, with potential consequences for children’s health and well-being. Harvard reports that grade-school-age children require between 9 to 12 hours of sleep each night, while teenagers need approximately 8 to 10 hours, though this can vary based on activity level.
Factors contributing to this issue include excessive screen time and a lack of established bedtime routines. The consequences of insufficient sleep can manifest as difficulty concentrating, decreased motivation, increased anxiety and depression, hyperactivity and diminished school performance.
The Importance of Routine and Modeling
Dr. Melissa Munro Boyd, a clinical psychologist, emphasized that sleep is an area individuals can regulate, impacting mood, concentration, and attention. She noted that children often need caregivers to establish boundaries around sleep, as it affects focus, social skills, and impulsivity.
Dr. Boyd explained that consistent sleep schedules are crucial, even as children age. Maintaining a bedtime within 30 to 60 minutes of a regular schedule on weekends and days off is recommended. She also highlighted the impact of devices and blue light on brain function and attention, suggesting limiting screen time in the hours before bed.
Involving children in creating their bedtime routines can facilitate alleviate feelings of missing out. Dr. Boyd suggested incorporating enjoyable activities like reading or selecting clothes for the next day to make bedtime a positive experience.
Considering Sleep Aids
Regarding sleep aids like melatonin, Dr. Boyd suggested using them to restore sleep cycles for a limited period, such as two weeks, followed by a break. She also emphasized the importance of creating a relaxing bedroom environment and incorporating calming activities like journaling or drawing into the bedtime routine.
Frequently Asked Questions
What are the effects of sleep deprivation in children?
Lack of sleep can lead to poor behavioral outcomes, such as inability to concentrate, decreased motivation, higher instances of anxiety and depression, hyperactivity, and poor school performance.
Is sleep training still important for older children?
Yes, as much as possible. The body develops a cycle and expects time to rest, recoup, and restore, and having a routine in place can impact brain function, behavior, and mood.
How can parents help their children establish better sleep habits?
Parents can develop a routine with relaxing activities, model good behaviors by limiting their own screen time, and involve children in creating their bedtime routines.
How do you prioritize sleep within your family’s daily schedule?
