Getting enough sleep is important for children’s physical, mental and emotional well-being. Tammy Lyles-Arnold, pediatrician at Atrium Health Floyd, explains how sleep affects health and how you can help your child get a better night’s rest.
“When they don’t get enough sleep, they not only feel tired, but lack of sleep can also negatively impact a child’s growth and ability to fight disease,” Lyles-Arnold said.
Lack of sleep has also been shown to cause behavioral, attention and emotional health problems in children, including depression, anxiety and ADHD.
Sleep, brain development and school performance
Studies have also shown that lack of sleep can have long-term effects on brain structure and development.
“There is little doubt that chronic fatigue can affect a child’s ability to learn, concentrate, make decisions and remember,” she says.
There is also evidence of a link between lack of sleep and obesity in children.
How much sleep do children need?
How much sleep your child needs each day depends on his or her age. Here is a quick guide:
- Newborns and infants: 12 to 17 hours
- 1 to 2 years: 11 to 14 hours
- 3 to 5 years: 10 to 13 hours
- 6 to 13 years: 9 to 11 hours
- 14 to 17 years: 8 to 10 hours
- From 17 years: 7 to 9 hours
Help your child develop good sleep habits
Good sleep habits include:
- A consistent, early bedtime.
- Avoid screens (tablets, televisions, computers and smartphones) at least one hour before going to bed.
- During this time, engage in calming activities such as bathing, brushing teeth, or reading.
“Parents need to talk to their children about sleep and explain why good routines are so important,” Lyles-Arnold said. “If they can get used to a schedule, it will be easier for them to wind down at bedtime.”
Signs that you are not getting enough sleep
Watch for the following symptoms of possible sleep deprivation:
- Excessive fatigue
- Difficulty waking up in the morning
- Behavioral changes
- Difficulty regulating mood
- Increase in negative emotions
- Inability to concentrate
- Reduced academic performance
- Headache
- Nausea
- Abdominal pain
Lyles-Arnold recommends making an appointment with a pediatrician if your child:
- Has difficulty establishing a good bedtime routine.
- Has trouble falling asleep or staying asleep.
- Has changes in their behavior or emotions.
- Has new physical symptoms.
“We have to remember that there is no one-size-fits-all approach that works for everyone,” Lyles-Arnold said. “A child at different stages of development may need more sleep than expected, and not all children are the same.”
Dr. Lyles-Arnold sees patients at Atrium Health Floyd Primary Care Family Medicine & Pediatrics Polk, 2370 Rockmart Hwy., Cedartown. Call 770-748-7818 to schedule an appointment.
