A to Z Disease

Overview

We all need sleep, especially kids. And, when they don't get it, everyone in the family wakes up exhausted, irritable, and emotionally drained.

Here are some general guidelines for how much sleep children need according to their age:

• Infants: 14 to 16 hours
• Toddler and Preschoolers: 12 hours
• School-age children: 10 hours
• Adolescents: 9 to10 hours

These numbers may sound high, and children vary in their sleep needs, but a lack of sleep can have a serious impact on your child's health, school performance, and behavior, not to mention your family life.

How to Know If Your Child Needs More Sleep

Here are some things you can do to learn if your children aren't getting enough sleep:

Observe Breathing. Once they fall asleep, listen to their breathing. If they snore or breathe through their mouths, or if they breathe irregularly, take notes and talk to your pediatrician.

Watch for 'Night Terrors.' During a night terror, a child may sit straight up, and his or her eyes are wide open. He or she may scream or even thrash around. Although it seems as though they are awake, or that they're having a really bad dream, they won't remember the incident in the morning. So, in fact, it's really important to monitor the episodes because some kids will actually try to get out of their beds or even out of their rooms. And if this happens, just gently help your child get back to his or her bed, and back to sleep.

Listen for Nightmares. These are much more common than Night Terrors and often can be handled with a little TLC or a change in bedtime routine.

Setting Bedtime Routines

It's important to set strict bedtime routines to avoid the vicious cycle of lack of sleep and misbehavior. It is actually the lack of sleep that causes the misbehavior and not the other way around.

For Younger Children

The Ferber Technique

The Ferber technique is named after pediatrician, Dr. Richard Ferber, who wrote "Solve Your Child's Sleep Problems." The idea behind the technique is to extend the time you wait before going back into your child's room when they are resisting going to bed. It can take a couple of days or even a week before your baby gets the message, but once he or she does, and you put him/her to bed and he/she falls asleep, you're going to feel a real breakthrough.

Forming Positive Associations with Sleep

Good sleep starts with a predictable, soothing bedtime routine made up of activities that help a child wind-down and that signal the body that it's time to relax. Find those right relaxation techniques for your child, whether it is a warm bath or a bedtime story. What won't work are activities that keep a child's motor running, like playing an exciting game, rough-housing, or watching TV. Also keep sugar, chocolate and caffeine off the menu before bed. And if your child's taking medications, ask your pediatrician if they might be interfering with his or her sleep.

Weaning Your Child from Your Bed

Many times kids get used to sleeping with their parents in their parents' bed. But sooner or later that habit will need to be broken. Here's a technique to make that transition happen:

Put a mattress on the floor in your child's room, close to his bed and start sleeping there. The following night, move the mattress a little farther away from her bed, until you are basically out of the room and back into your own bed. It may take a week or longer. Gradual weaning often works a lot better with preschoolers than anything else. And remember to reward positive behavior. Tell your child that if she's quiet for 15 minutes, you'll come in and check on her. But be sure you keep your promise. By the third or fourth "check-in", chances are he'll be fast asleep.

For Older Children & Teens

The Dangers of Sleep Deprivation in Kids

Sleep deprivation has a serious effect on a child's ability to concentrate and pay attention, or even stay awake, in class. It also lowers children's immune systems, so they're more prone to illness.

First, make sure your kids have a proper "wind down" time before bed. This means limiting late night hours, which may mean cutting down on late-hour sports practices, and TV and computer time. Also, make sure they avoid caffeine before bed.

If you have teenagers and find that they are having a harder time getting out of bed in the morning, it may be because their sleep/wake cycle changes at puberty. If they have a chance to take a nap in the afternoon when they get home from school, let them. And you should allow them to catch up somewhat on the weekends, but don't let them sleep so late that they feel jet-lagged and can't feel productive during the day.

Parents always want the best for their kids. Making sure they have enough sleep is one of the best things you can do for their health and their ability to learn and grow.