Kids Need for a Good Night's Sleep

Your eyes are shut and your mouth is wide open. Then come the quick, jerking movements of your neck as you begin to nod off.

Sound familiar? Just as you suffer adverse effects from sleep deprivation, your children can struggle, too, if they don’t get enough sleep . A National Sleep Foundation (NSF) survey found 60 percent of children under age 18 complained of being tired during the day in the past year. Fifteen percent admitted falling asleep in school.

Why sleep is vital

"We know that mood is affected when children don't get enough sleep," says Judith A. Owens, M.D., a pediatric sleep specialist in Providence, R.I. "Children become irritable, cranky, and easily frustrated, and they may show signs of depression and anxiety." What's more, she says, "Kids can become hyperactive, aggressive, and impulsive and may experience academic problems."

Children of different ages have different sleep needs. The average 5- to 12-year-old needs 10 hours sleep, the NSF says. Teens should get 8-1/2 to 9-1/4 hours.

In the teen years, a child's internal clock resets itself. That creates a biological desire to stay up later and sleep later.

Even among otherwise careful parents, Dr. Owens says, "getting enough sleep is often overlooked."

Tips for sleep

Here are tips to help your child get a good night's rest:

• Keep kids away from caffeine, including colas and other caffeinated drinks.

• Maintain the same sleep schedule on weekends as on weekdays.

• Make sure kids spend time outdoors daily.

• Get children to engage in regular exercise.

• Don't let them watch television right before bedtime.

• Establish a bedtime routine that includes a wind-down period.

• If your child takes medication, consider the effects of that medication on sleep. Some medications should be taken earlier in the day.