Children need healthy sleep for proper growth and development. There are habits and behaviors a child needs to learn to achieve healthy sleep. These habits are called SLEEP HYGIENE. What your child does throughout the day affects their sleep habits at night.
SLEEP HYGIENE TIPS
. Children thrive on routines. Ensure your child goes to bed and wakes around the same time daily.
. Ensure your child gets the recommended sleep duration based on their age. This information is in my previous blog (Sleep in Children).
. Your child’s bedroom should be quiet, comfortable, and at a suitable ambient temperature.
. Daily exercise earlier in the day helps better sleep at night.
. Have bedtime routines. There are 4 Bs of bedtime per the AAP (American Academy of Pediatrics). These are Bath, Brush, Books, and Bedtime. If you teach your child to go through this routine daily, they will form a habit that will help their sleep.
. Calming activities like deep breathing exercises and listening to lullabies or soothing sounds will help sleep.
. AVOID (TVs, Tablets, phones, etc) ALL screens in the bedroom. Turn off screens at least 30 minutes before bedtime.
. AVOID eating a large meal before bedtime.
. If your child lies down and cannot sleep after 20 – 30 minutes, have them get out of bed for 20 minutes and then go back to sleep.
. AVOID doing non-sleep activities in bed like watching TV, doing homework, etc.
. Teach your child to avoid worrying while in bed. You can discuss whatever is bothering your child earlier in the day.
. If your child has a security object like a stuffed animal, let them take those to bed daily.
. Keep a sleep diary for your child and discuss with your child’s Pediatrician if you have further concerns.
SLEEP DISORDERS IN CHILDREN
According to the CDC, 6 in 10 middle schoolers and 7 in 10 high schoolers do not get enough sleep in the US.
Sleep disorders are common in children and adults. There are so many types, but I will discuss the common ones.
CHILD INSOMNIA: This is common, and I have parents complain, ‘My child refuses to sleep!’ ‘ My child fights sleep.’ Child insomnia is when a child resists sleeping, usually because the parent or guardian does not enforce bedtime. Child insomnia resolves when the parent enforces bedtime.
NIGHTMARES: are vivid, terrifying occurrences that occur towards the end of sleep. Usually, your child will remember nightmares as they appear real. It happens between 3 and 6 years of age, peaking around 10 years of age and decreasing after that.
Allowing your child to sleep with a security object will help. Using a dim night light will help your child feel safe. Also, reassure your child and discuss the Nightmare during the day.
NIGHT TERRORS: during an episode, your child sits up in bed and screams, looks terrified, may also be kicking, is confused, is NOT awake, and does not recall the event. Night terrors differ from Nightmare in that your child will not remember the episode and is not awake. Common in children 4 – 12 years of age. Night terrors are caused by sleep deprivation, thyroid problems, head injury, fever, noise, light, physical or emotional stress. As a parent, you can manage night terrors by ensuring good sleep hygiene. Also, waking your child 15 minutes before the sleep terror can help.
CHILD SLEEP APNEA: occurs when a child stops breathing while sleeping due to airway blockage when the soft tissue at the back of the throat relaxes. This is a serious condition. Most children with this condition snore and wake up tired. Children with this condition tend to have associated behavior challenges like aggression, inattention, hyperactivity, poor school performance, and mood problems. It can result in elevated blood pressure. If your child has sleep apnea symptoms, discuss them with your Pediatrician, as your child may benefit from a consultation with a Sleep Specialist.
TEETH GRINDING: This is the grinding of teeth while sleeping. Occurs in about 14 – 17 % of children. (https://sleepeducation.org/sleep-disorders/bruxism/)
It can be triggered by anxiety or stress. Your child will need to see a Pediatric Dentist to discuss an appropriate mouth guard for this.
SLEEP IS GOOD MEDICINE!
OUR KIDS DOC 
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