Adults should get a minimum of seven hours of sleep each night. But if that’s what you’re children are getting, they are sleep deprived. And that can make a big difference in how your kids function at school and home.
How much sleep does a child need? It depends on the child, of course, but average daily sleep needs have been estimated as follows:
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Newborn |
16 hours |
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Preschool |
10-12 hours, including a nap or rest |
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Elementary school |
10 hours |
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Middle school |
10 hours |
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Teen |
9 hours |
They’re Getting Very Sleepy…
As early as age eight, many children’s natural body rhythms cause them to begin to stay up later – and sleep in longer. Sleep studies have shown that second graders are ready to fall asleep an hour earlier than sixth graders. They also report less morning sleepiness than the middle-school-aged children. It appears physiological and hormonal changes as well as psychological and social issues combine to cause children to stay up later.
Once a child reaches adolescence, the risk of inadequate sleep and its dangers increases. Maturational changes occur that increase the need for sleep. Sleep studies show that many teens aren’t physiologically ready to fall asleep until at least 11 p.m. – and often later. But school demands, part-time jobs, and extracurricular activities keep them from sleeping in, depriving them of the nine hours of sleep they need.
A recent survey found that 60 percent of American children are sleepy during the day, and 15 percent fall asleep at school. Sleep deprivation can adversely affect your child’s ability to learn. Worse yet, a sleepy teen can fall asleep behind the wheel of a car.
In children, symptoms related to sleep deprivation are often overlooked or inaccurately attributed to behavior disorders. Some studies report that as many as a quarter of all children diagnosed with Attention Deficit Disorder (ADD) or Attention Deficit Hyperactivity Disorder (ADHD) are actually just sleep deprived.
But that’s not all. For a percentage of children, insufficient sleep can lead to aggressive, delinquent behavior, and social problems. A growing number of studies show that sleep deprivation can even increase the likelihood of smoking, drug abuse, and pregnancy.
What’s the Problem?
A variety of things keep a child from getting adequate sleep, including:
- Over exhaustion
- A change in routine
- Stress
- Hormonal changes
- Allergy
- Late-night socializing
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- Television
- Computer use, including Internet
- School demands
- Emotional factors
- Medical problems
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What You Can Do
To encourage good sleep habits in your children, model them yourself. Decide on reasonable bedtimes for all of you, and stick with it – even on weekends and vacations. Depending on the age of your children, their bedtime could be the same as yours.
Begin a bedtime routine that will help you and your children unwind and prepare for sleep. Schedule energetic activities – such as chores, exercise and science projects – early in evening. Allow for 30 minutes to an hour of transition time between evening activities and sleep. Here are a few examples:
- Turn off the television and computer and read storybooks. Avoid heavy reading, suspense, or scary stories.
- A hot drink or a warm bath helps some people relax.
- Get in your pajamas, turn off overhead lights, and listen to restful music.
Make your children’s physical environment as sleep-friendly as possible. People sleep best in a room that’s cool (60 to 65 degrees Fahrenheit), dark (unless they’re afraid of the dark) and quiet. A comfortable, supportive mattress and pillow helps too.
If your children continue to struggle with sleepiness, talk to your healthcare provider. There could be an underlying physical or emotional reason for their sleep difficulties. |
