Research shows that children who regularly get an adequate amount of sleep have improved attention spans, behavioral patterns, learning abilities, memory function and overall mental and physical health. Not getting enough sleep can lead to eventual high blood pressure, obesity and even anxiety and depression disorders in later years of life.
Every child needs to sleep and sleep adequately, as it establushes vital neural linkways of the brain during early development. Circadian rhythms, or the sleep-wake cycle, are regulated by ambient lighting and these rhythms take time to evolve, which results in the initial, irregular sleep patterns of newborns. The initial rhythms begin to develop at approximately six weeks and by three to six months most infants have a regular sleep-wake cycle.
School-going children need between 9 and 11 hours of sleep each night, but there may be unique variations in individual sleep needs and patterns. Most children have patterns that don’t evolve much, no matter what parents try to do. Early risers will still rise early even if you put them to bed later and night owls won’t fall asleep until their bodies are ready and mental activity dissipates. Bedtime can become a battle zone when children won’t settle in and fall asleep–and of course, with parents expecting the opposite. That’s why it’s crucial for parents to work closely with their children in establishing a responsible bedtime that allows them to get sufficient sleep and rise on time with minimal waking resistance.
Routines are especially vital for good sleeping patterns in children. It is recommended that after dinner the remainder of the evening should include light playtime, bath, brushing teeth, a bedtime story and then bedtime. Strive for a routine that is minimized and relaxing, setting the ideal bedtime environment. Before long, your child’s body will automatically start to become sleepy at the beginning of the routine. According to a 2017 study of children’s sleeping habits; watching TV, playing video games or scrolling web pages on a phone, tablet or computer right before bed can keep your child up for up to an additional hour. Instead of screen time, it is suggested that reading to children in the evening allows their mind to assimilate to bedtime.
Your child’s sleep cycle is dependent on a multitude of factors. These include reducing stress before bedtime, creating a sleep-inducing environment, helping them alleviate fears and reducing the overall focus on sleep itself. Children who don’t get enough sleep are less likely to have positive social engagements with others and deliver the performance in their work. With even a little bit of sleep deprivation, not only is capacity for learning reduced but also capacity for empathy and emotional healing. For children who are having a difficult time falling asleep or sleeping through the night, these habits may be related to more deeper anxiety issues, but generally it stems from an underlying anxiousness or fear and not having the adequate coping mechanisms to manage emotion and thought.
It can be difficult to focus on good sleep habits when your family isn’t together at home until close to that healthy bedtime. Then you want to spend time together, and often that means Doritos or ice cream in front of the TV and heading for bed late, without the time for a good bedtime routine. Try making small changes first. As the whole family feels more rested and energetic, it’ll be easier to emphasize on the value of sleep.
When modeling positive sleep habits and establishing productive bedtime routines, parents can use these activities to talk to their children about sleep:
When I have a hard time falling asleep, I can….
When I wake up during the night, I usually…
When I get a good night's sleep, I wake up feeling…
When I don’t get a good night's sleep, I wake up feeling…
References:
Emily, K. (2020, August 26). 9 Tips And Activities For Establishing Healthy Sleeping Habits In Children. Better Kids. https://betterkids.education/blog/9-tips-and-activities-for-establishing-healthy-sleeping-habits-in-children
Carrie, M. (2019, September 3). Kids and Poor Sleep: A Habit That’s Breakable.
Yale Medicine. https://www.yalemedicine.org/news/sleep-training
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