Lose a little sleep on one night and you’re not likely to feel dramatically different the next day. But make poor sleeping a habit, and soon your days seem to drag, your mind won’t stay focused, your eyes get heavy … you feel a little crummy all over.
It’s the same for kids, only the negative effects are magnified in growing bodies deprived of the rest and rejuvenation they need to thrive physically and mentally.
Chronic sleep problems in children and teens can seriously compromise school performance. Sleepy youngsters are more accident-prone, too. And being dull or grumpy among peers is no boost to social skills.
But even when all that goes on, young people rarely recognize that they need more sleep. Many kids eagerly stay up late no matter how early they have to wake up. For others, however, the issue goes far beyond bad habits.
For those few, poor sleep is not an unhealthy choice but a medical issue—one that might be corrected by home remedies or one that might require a doctor’s care.
As a parent, you need to ensure your children develop sound sleep habits.
First, set a bedtime routine. For youngsters, going to bed the same time every night is critical. Rules can relax a little on weekends and special occasions, but this should not become the rule. Children must have regular sleep habits that ensure adequate sleep.
Second, children should use their bedroom for sleep, not for sneaking late-night TV, computers or games. Studies show that even one- and two year olds compromise their sleep with electronic media.
Third, know how much sleep your child needs. Requirements vary by age and by individual: Babies and young children need up to 14 hours a day, teens and young adults an average of nine. Find out how much sleep your child needs
Fourth, from infancy onward, be alert for problems that can rob your child of healthful sleep. If there are challenges at school that cannot be otherwise explained, lack of sleep might be the culprit.
Also, consult a doctor if your son or daughter sleeps fitfully at night, sleeps too much during the day or suffers from breathing problems during sleep.
In a few cases, there can be serious concerns:
- Sleepwalking. Most children never sleepwalk, but many have at least one episode. And for about 10 percent, the problem will endure for years; until they outgrow it, locks and gates are critical.
- Night terrors. About 3 percent of children suffer sleep-time disruptions that jolt them awake frightened, sometimes flushed and sweaty, even screaming. Most settle down and return to sleep, then awaken in the morning with no memory of the upset. Traumatized parents can take some comfort: The phase usually passes by adolescence.
- Obstructive sleep apnea. In some children, and adults too, air passages become narrower during sleep, which inhibits airflow. Decreased oxygen at night can hurt daytime behavior and school performance. Treatment might involve removing of tonsils.
- Narcolepsy. Children affected by narcolepsy sleep excessively during the day. The condition compromises daytime functioning, and even causes school failure. Some children with narcolepsy suddenly fall. The condition is rare and there is no cure, but medication plus regular sleep habits are likely to help.
If your family is like most, a few late nights happen from time to time and can even be welcome breaks in school and work routines. There’s no cause for worry as long as everyone quickly gets back on track with no lingering disruption.
And that brings up an age-old debate: Can you “make up” for sleep lost over several late nights? Even the experts don’t agree on this one, although they admit that catching a few extra winks can feel rejuvenating on a lazy morning.
But it’s not wise to push yourself all week believing everything can be put right by extra nap times on weekends. The human body just doesn’t seem to respond that way over time. Instead, build a family routine that values healthful sleep every night. Children and adults will function more efficiently and better enjoy their days if they get good rest at night.
