Getting enough sleep is critical to overall health, especially for children and adolescents whose bodies continue to grow. Dr. Sheetal Suran, a pediatrician at Dignity Health Woodland Clinic, shares helpful tips for parents managing their children’s sleep habits.
Sleep helps optimize health and function
According to the CDC, children ages 6 to 12 need between 9 and 12 hours of sleep each night. Lack of sleep in children and adolescents can lead to a variety of health problems, including increased risk of obesity, diabetes, injury, poor mental health, and behavioral problems.
To help your child get a healthy, restful night’s sleep, Dr. Thrun recommends:
Establish a consistent bedtime routine. “Maintaining a bedtime routine helps your child know when it’s time to go to sleep,” says Dr. Thrun. Choose a consistent time to go to bed each night and wake up at the same time each morning. Limit screen time. Keeping electronic devices out of your child’s room can also help reinforce the habit of limiting screen time at night. “Screens emit blue light, which suppresses natural melatonin in the body and can make it difficult to fall asleep. Screen time before bed can also make it difficult to relax the mind,” says Slan. says the doctor. Create a sleep-friendly environment: When it’s time for bed, your room should be dark, quiet, and at a cool, comfortable temperature.
Deal with bedtime worries:
Some children don’t like being in bed and may have trouble with bedtime or have disrupted sleep. “Modeling good sleep behaviors helps children learn by example,” says Dr. Thrun. “If your child is restless, consider increasing their activity throughout the day and avoiding heavy meals before bed.”
If your child is having trouble with bedwetting, it is important to remain calm and not get angry. Focus on positive reinforcement, encourage going to the bathroom before bed, and limit fluid intake right before bed. If the problem persists, see your health care provider to discuss additional treatment options.
Supplements and medicines:
Medications such as melatonin and over-the-counter sleep aids may help address sleep problems in the short term, but they do not address the underlying cause of sleep deprivation. Parents should always consult their health care provider before giving their child any medicines or supplements.
If parents are concerned that their child’s medication is affecting their sleep, talk to their health care provider to discuss alternative medications.
Important points
Sleep health is an important part of everyone’s health, especially children and young people. To promote and maintain healthy sleep habits, consider the following:
Establish a bedtime routine with consistent bedtimes and wake-up times Make sure your bedroom and sleep space are quiet, dark, and at a comfortable temperature Avoid screen time before bed Increase your level of activity during the day , avoid heavy meals at night. If medications are interfering with your child’s sleep, talk to your health care provider about your child’s sleep.
If you’re concerned about your child’s sleep health, make an appointment with your pediatrician. Our Find a Doctor tool helps you find a Dignity Health Medical Group provider near you to treat your child.
