Vol. 29, No.2
Helping children sleep
Sleep begins to slip to the bottom of kids’ priority list when they become older and more active in extracurricular activities. As the school year ends and summer break begins, it is important that parents help their children maintain regular sleep habits, even when they are not in school.
Michael E. Steffan, MD, the director of the pediatric sleep center and a board-certified sleep specialist at The Children’s Medical Center of Dayton, says the body needs sleep for rejuvenation, growth and cellular repair. If children don’t obtain enough sleep, sleepiness and poor performance are likely the next day.
Dr. Steffan offers tips for children to get their best night’s sleep – even when schedules are packed.
- Set aside 10 to 30 minutes before bedtime to
do a quiet activity and wind down.
- Do not let children play, watch TV, or listen to music in bed. Help them to associate the bed with sleep.
- Maintain regular wake-up times, even on weekends.
- School-aged children should avoid naps longer than 20 minutes.
- Avoid caffeine at least four to six hours
before bed.
- Keep lighting and noise to a minimum in a child’s room when they sleep.
Toddlers should sleep at least 11 hours plus a two-hour daytime nap. Preschool age children need 11-12 hours of sleep a day, including daytime naps. Elementary school children should sleep 10 to 12 hours a night. Middle and high school youths should sleep about nine hours a night. A good night’s sleep cannot be made up in an after-school nap or on the weekend.
If a child has a continuous problem with sleeping, a sleep disorder is not out of the question. Sleep disorders exist in children and can be treated. Children with sleep disorders tend to have daytime sleepiness, difficulty falling asleep or waking up, behave differently in school and have unexplained hyperactivity. Other symptoms of sleep disorders include night terrors, sleepwalking, bedwetting and periodic leg movement.
There has been a significant increase in obstructive sleep apnea in children because of the increase in childhood obesity. A symptom of sleep apnea is loud snoring. An overnight sleep study can help determine if a child has sleep apnea.
The Children’s Medical Center of Dayton offers the region’s only accredited pediatric sleep program. The pediatric sleep center at Dayton Children’s recently expanded. If you believe your child has a sleep problem, talk to your child’s doctor. A referral to the pediatric sleep center may be in order.
Table of Contents |
1 Go outside and enjoy the spring!
2 Fun - and safety - in the sun
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