Approximately 25% of children younger than 5 years experience some type of sleep problem. Whether the problem is acute or chronic ( Davis et al., 2019) Adequate amount of sleep is necessary for children as it plays a crucial role in the development of brain networks ( Koolen et al., 2014).
A paper presented at the American Academy of Pediatrics 2019 conference found that only half of U.S children aged 6 to 17 get enough sleep and those who are not are deficient in measures of “childhood flourishing” such as showing interest to learn new things, caring about their school work and finishing the tasks they had begun. Furthermore, brain imaging showed that less rested children had smaller volume of gray matter in the areas that were responsible for attention, and memory (Research published in Lancet child and adolescent health )
Sleep patterns in children
Stages of sleep patterns evolve as children grow.
- Toddlers (1-3 years) require a total of 11 to 14 hours per day, and the sleep cycles are now closer to adult patterns lasting around 90 minutes. The proportion of REM sleep decreases and deep sleep becomes more prominent.
- Preschoolers ( 3-5 years) require a total of 10 to 13 hours per day, deep sleep is the restorative phase here, by this age naps become less frequent and usually phased out by 5.
- School aged children ( 6-12 years) require a total of 9 to 12 hours per day, sleep cycle is now fully mature with about 20-25% of sleep spent in REM and 20 to 25% sleep spent in deep sleep. Children in this age group sleep through the night.
Sleep challenges in children
The American Academy of Paediatrics estimates that sleep problems affect 25 to 50 percent of children.
- Poor sleep causes problems with immune system as well as anxiety and depression
- There is also an emerging evidence from American Academy of pediatrics that poor sleep in childhood may carry cardiovascular risks, obesity, diabetes and high blood pressure.
- Insufficient sleep and impaired sleep have shown to affect neurocognitive functions including attention, intelligence,and academic performance. Frequent nighttime awakenings are associated with poor cognitive functioning in toddlers.
- Shorter sleep duration is correlated with childhood obesity ( Fu J, Wang Y, et al., )
- Depression is known to be associated with sleep deficiency and poor sleep quality (Wright HR, Gradisar M, Lack LC).
How to help children sleep better :
- Limit screen time and stimulant ( Caffeine and sugar) use before sleeping
- Encourage physical activities and outdoor exposure as it helps in regulating child’s internal clock and improve nighttime sleep.
- Positive reinforcement: Praise your child for staying in bed, following the bedtime routine, or falling asleep independently. Offering small rewards or positive reinforcement can help encourage good sleep habits.