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Why sleep matters: Expert advice for parents

Are your kids getting enough sleep? Adequate rest is essential for everyone, as it affects learning, physical health and mental health. In addition, getting enough sleep supports the immune system and the body’s ability to heal.

It’s known that children need more sleep than adults. We spoke with Linda Evans, MD, Three Rivers Health Family Care White Pigeon, about why sleep is extra important for youngsters, how to tell if your child or teen is getting enough, and how to create healthier habits around sleep.

“Over half of middle schoolers and teens do not get the sleep they need,” said Dr. Evans. For school-age children, she says that means nine to 12 hours a night, and teens need eight to 10 hours a night. “Children who don’t get enough sleep are more likely to struggle with behavior problems and have an increased risk of mental illness, such as depression and anxiety.”

Others signs of inadequate sleep that parents can watch for include:

  • Irritability
  • Poor focus and memory
  • Struggling with athletic performance
  • Experience more accidents and injuries.

Dr. Evans explains that an ongoing lack of sleep can lead to other chronic problems like obesity, high cholesterol, diabetes and even cardiovascular disease.

What parents can do

So, how can parents promote healthy sleep habits? One way is to help ensure they’re physically tired at the end of the day. “I encourage at least one hour of physical activity daily for all children to promote healthy sleep,” she said. “Vigorous playing, running, taking a brisk walk and dancing are fun and healthy activities.”

Kids also benefit from a calm nightly routine. For example, a healthy habit would be for the child to brush their teeth, then read or listen to calm music before bed. The bed should be used only for sleep, not for playtime.

Dr. Evans suggests parents try to avoid overscheduling after-school activities, so that your child has downtime before they get ready for bed. Bedtime should be at the same time every night, varying by no more than an hour on weekends. When it comes to the environment, “Parents should keep the bedroom dim and a little cool,” Dr. Evans said.

It’s also important for kids to avoid caffeine after the late afternoon and only have small snacks before bed. “If your child wakes up during the night and has trouble going back to sleep, they can get up for a short time and listen to relaxing music or read a boring book,” Dr. Evans said. “No playing with toys, electronics or TV should be allowed.”

The effects of screen time

Speaking of electronics, parents should be aware that screen time can have a major effect on sleep. Multiple studies have shown that electronic devices like phones and tablets interfere with healthy sleep by interrupting the body’s production of melatonin. Children seem to be particularly affected.

Dr. Evans recommends a firm stance when it comes to devices. “Use of electronics for entertainment should be limited to one to two hours a day on school days,” she said. “There should be no electronics for one hour prior to bed, and parents should not allow any electronics in the bedroom during sleep hours.”

When to consult a provider

If you notice any of the following sleep problems, it’s best to talk to your child’s healthcare provider.

  • Breathing through the mouth
  • Chronic snoring
  • Stopping breathing or gasping awake
  • Repeated bouts of insomnia
  • Chronic waking in the middle of the night
  • Nightmares
  • Night terrors

By promoting healthy sleep habits early and addressing sleep problems promptly, you’ll be protecting your child’s health and well-being during their critical years of growth and development.

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