Sleep deprivation is a concern for both adults and children. According to a 2016 study by the Centers for Disease Control and Prevention, more than one-third of American adults do not get enough sleep. Inadequate sleep can have serious health consequences, including an increased risk of developing chronic diseases such as obesity, diabetes, hypertension, heart disease, stroke and depression.
It’s also dangerous. According to the National Sleep Foundation, lack of sleep is thought to be the cause of 100,000 traffic accidents, 76,000 injuries and 1,500 deaths per year.
The American Academy of Sleep Medicine (AASM) recommends that adults ages 18 to 60 get at least seven hours of sleep per night for optimal health, and the National Sleep Foundation says adults up to age 64 should get seven to nine hours of sleep every night.
For children, not getting enough sleep can be especially problematic. Their bodies and minds are still growing and maturing, and sleep is a crucial part of healthy development. Studies have shown that getting enough sleep improves children’s attention; behavioral, emotional, mental and physical health; and their ability to learn and remember. When children don’t get enough sleep, their bodies are not able to fight off infections (a big problem for school-aged children who are constantly exposed to contagious illnesses such as colds in the classroom).
Lack of sleep in children has also been linked to obesity and mood swings and can interfere with a child’s ability to concentrate and pay attention.
That’s why it’s especially important for parents to take steps to ensure that children get enough sleep. If your child regularly struggles to get to bed or has trouble falling asleep, be sure to establish a good bedtime routine and talk to your doctor if these measures still don’t help.
How much sleep do children need?
In 2016, the AASM suggested the following sleep recommendations for children for optimal health:
- Infants 4 to 12 months: 12 to 16 hours (including naps)
- Children 1 to 2 years old: 11 to 14 hours (including naps)
- Children 3-5 years: 10-13 hours (including naps)
- 6 to 12 years old: 9 to 12 hours
- Children 13 to 18 years old: 8 to 10 hours
If your children are not getting enough, don’t worry. You can take steps to make sure they get the sleep they need.
Establish a good bedtime routine
Having an established bedtime routine such as a bath, a story and dim lights or soothing music can relax children and help them fall asleep. Also, watch for signs that your child is not getting enough sleep, such as trouble waking up for school, irritability and difficulty waking up in the morning.
Keep rooms free of screens
Screen time is a growing factor in children not getting enough sleep. Texting, Instagramming and television make it difficult for children to fall asleep and sleep well . Don’t let kids bring a TV, cell phone, tablet or computer into their room. This is also a great safety tip for parents, as they can better monitor phone use and intervene before issues like cyberbullying or inappropriate use become problems in a child’s life.
Stay on top of homework
Help children learn to manage their homework. Today’s children get more homework than previous generations, even in younger grades. Help your child learn to manage tasks well (for example, not waiting until the last minute to do a project that may take several days and doing homework soon after coming home instead of going to bed) less stressed about homework and can get to bed on time.
If your child is still struggling to fall asleep, look for reasons why he or she might be reluctant to go to bed, such as wanting to stay with older siblings, being too tired or even anxious about something.
