7 Tips for improving sleep in Children and Teens

According to the Centers for Disease Control and Prevention (CDC), “ Children and adolescents who don't get enough sleep have a better risk of obesity, diabetes, injuries, poor psychological state, and problems attentively and behavior.” a scarcity of sleep negatively impacts an individual’s physical, emotional, and psychological state and may cause increased stress. For children and teenagers especially, sleep is critical for healthy development and well-being.

The Effects of Poor Sleep on Teens and Children -

A chronic lack of sleep impacts the health of people of all ages. Teens and youngsters who don't receive enough sleep are at greater risk for a spread of health issues.

RECOMMENDED AMOUNT OF SLEEP BY AGE -

1. TEENAGERS 13-18 YEARS: 8-10 HOURS
2. CHILDREN 6-12 YEARS: 9-12HOURS
3. CHILDREN 3-5 YEARS 10-13 HOURS
4. CHILDREN 1-2 YEARS: 11-14 HOURS
5. INFANTS 4-12 MONTHS: 12-16 HOURS

Signs of sleep deprivation -

1. Inattention
2. Frequent school tardiness
3. Absenteeism
4. Dark circles under the eyes
5. Excessive daytime sleepiness
6. Difficulty getting up in the morning
7. Irritability
8. Hyperactivity
9. Depression
10. Impatience
11. Mood swings
12. Aggressive behavior

There are numerous ways parents can help their children and teenagers sleep better.

The following tips are supported by studies and may be effective in improving sleep quality.

1. EAT A HEALTHY, BALANCED DIET:
   • A diet high in sugar and carbohydrates will make it harder to nod off and may even pull the body out of a deep sleep, resulting in exhaustion the next day.
   • Limit foods high in sugar, such as breakfast cereals, juices, desserts, soda, and even sauces.
2. REDUCE OR ELIMINATE SCREEN TIME BEFORE SLEEP:
   • Studies have shown that digital screens interfere with the assembly of melatonin, a hormone that helps individuals nod off.
   • Turn off the TV and limit cellphone use two hours before bed.
3. ESTABLISH A BEDTIME ROUTINE:
   • A bedtime routine helps children relax because they know what to expect.
   • As children prepare for bed, they're going to automatically become sleepy.
4. LOWER THE ROOM TEMPERATURE:
   • For youngsters and toddlers, the perfect temperature is between 65 and 70 degrees.
   • Blood heat naturally decreases to initiate sleep, but extreme temperatures can cause restlessness.
5. SPEND MORE TIME OUTSIDE:
   • Research has shown that spending time outside within the morning helps calibrate rhythm and improves sleep.
   • Low levels of vitamin D (naturally produced by the body when exposed to sunlight) are associated with poorer sleep quality, reduced sleep duration, and a greater risk of sleep disturbances.
6. SET A WAKE-UP TIME:
   • Sticking to a uniform wake-up time is simply as important as setting a bedtime.
   • If a child is consistently cranky in the morning, it may be a sign that he or she needs more sleep and that the sleep schedule needs to be adjusted.
7. LOOK OUT FOR SLEEP-DISORDERED:
   • While it’s normal to have occasional sleepless nights or cranky mornings, consistent sleep issues can be a sign of a sleep disorder. Parents should speak with a pediatrician about sleep habits and issues.

Conclusion-

To live a vibrant, joyful, and fulfilling life, sleep is important. Parents of teens and youngsters experiencing poor sleep should consider consulting knowledgeable for personalized help. Applied behavior analysis can be instrumental in helping teens and children change behavior that impacts their sleep quality to support their healthy development