What parents know and don’t know about sleep!
In 2011 Dr. Judith Owens conducted a survey to examine parental knowledge about beliefs about healthy sleep. It was directed for parents of children from 3 months to 12 years of age. In her findings, nearly half the parents reported that children did not have consistent bedtimes and/or also had a bedtime later than 9 p.m. More than half the parents reported there was a television in the child’s room and/or the child would fall asleep with an adult present. Also more than half of the parents believed that poor sleep increases risk of being underweight and also believed that snoring was a sign of healthy sleep. And multiple studies have demonstrated that in children who are getting inadequate amount of sleep, very few parents perceive that they are not getting enough sleep.
Sleep is important for optimal cognitive function and general good health. And consequently poor sleep has been linked to adverse Neurobehavioral and Neurocognitive consequences. Poor sleep has also been linked to obesity through many different mechanisms.
Unhealthy sleep habits include lack of consistent bedtime, lack of consistent wake time, caffeine exposure in daytime, and having a television in the bedroom. Such habits can lead to bedtime resistance, more frequent night wakings, and inadequate sleep amounts.
Some Good sleep habits:
– Regular bedtime 7 nights per week is advised.
– Regular wake up time 7 mornings per week is advised.
– Children should have the same weekday and weekend bedtimes and wake up times.
– A bedtime routine is advised for all children, even those that currently do not have a perceived problem with falling asleep.
– Reading as part of a bedtime ritual is encouraged.
– The average preschooler needs more than 10 hours of total sleep time (including naps) in a 24 hour period.
– The average school-aged child needs more than 8 hours of sleep overnight.
Poor sleep habits you should be aware of:
– Inconsistent bedtimes and wake up times with weekday and weekend differences is discouraged.
– Child bedtime later than 9 p.m. is discouraged.
– Television and other electronics in the bedroom is discouraged.
– Childhood exposure to caffeinated products is discouraged.
Some Consequences of poor sleep:
– Children who do not get sufficient sleep are more likely to be overweight.
– Conversely, an overweight child has a higher risk of sleep apnea.
– Children with insufficient sleep can have Neurobehavioral symptoms that could include hyperactivity, attention deficits, and sometimes underactivity or sleepiness.
TV and Sleep:
– There is a relationship between television viewing and use of other electronics in the evening, especially having a television in the bedroom, and more sleep problems.
– Television viewing not only is mentally activating but also it increases light exposure, which may suppress melatonin secretion and delay sleep.
Other sleep facts:
– Mood and behavioral changes, provide critical clues regarding the adequacy of sleep obtained in meeting sleep needs.
– Parents frequently mistake “time in bed” for “time asleep”.
– Snoring may potentially indicate the presence of obstructive sleep apnea. 2-3% of the pediatric population has snoring that is due to sleep apnea. However 10% of the population may have primary snoring. I do advise evaluation by a pediatric sleep specialist.
For help with hyperactivity, I would advise:
A Holistic Approach to Successful Children with Attention Deficit/Hyperactivity Disorder
Parenting and sleep. <Video Link>
