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How Much Sleep Is Enough for Our Children?
by Dr. Bhumi Upadhyay, Northeast Pediatrics

School is in full gear. There’s so much to do — homework, after-school activities, sports, parties, and much more. When will our kids sleep, and will they get enough?

Sleep is extremely important for the growing child. Children who get adequate sleep do better in school, have fewer behavior problems, and are mentally and physically healthier. Studies have shown that fifty percent of school-aged children have trouble waking up in the morning and thirty percent stay up past their bedtime two to four times a week without parental permission. According to the National Sleep Foundation, one- to three-year-olds need 12 to 14 hours of sleep daily, three- to five-year-olds need 11 to 13 hours daily, and five- to twelve-year-olds need 10 to 11 hours daily.

Since sleep is so important to children’s development, you should establish good sleeping habits for your child while he or she is young and monitor your child’s sleeping environments. The two most common sleep problems are difficulty getting to bed and night awakenings.

You should set a bedtime routine to help your child get to bed. Routines should include a bath, teeth-brushing, reading books together, hugs and kisses, and goodnights. Teach your child that when the clock says a certain time, it is time for bed. Also, give ten-minute warnings before bath time or reading time. The hour prior to bedtime should be calming — that means no television or noisy activities. Bedtime should be the same time everyday. The child will be confused and tired if the times alter from day to day. For school-aged children, routines are still important, along with limits on both caffeine intake and television shows that are violent or scary. This even includes stories about natural disasters, the death of family members, or other realistic threats or dangers.

Night awakenings are more common in children because parents feel that they need to soothe their child to sleep. However, while a child is still an infant, you need to start to put him or her in the crib while still drowsy, not after he or she has fallen asleep in your arms. The child should also be put into a crib after a feeding, not be put to sleep with a feeding. This will teach the child to soothe himself or herself to sleep. As the child gets older and there are still issues with night awakenings, you need to let the child try to soothe himself or herself when he or she wakes up. Let the child cry it out a little. If the child continues to cry, you should go in the room and just gently pat him or her and say something positive, like “Mommy (or Daddy) loves you.” For the older toddler, a transitional object should be introduced that he or she can cuddle with at night. This object should “read” stories with you and the child and be small enough to take places.

With the following suggestions, a child should have no trouble going to bed and staying asleep. You need to be consistent with bedtimes and set limits for your child in order to ensure your child’s healthy development.

Dr. Bhumi Upadhyay, a board-certified pediatrician and active member of the American Academy of Pediatrics, graduated from the University of Miami six-year Honors Program in Medicine. If you have questions about this article or your child, email Dr. Bhumi at drbhumi@northeastkids.com. She is accepting new patients; please call to get to know the doctor at (727) 526-PEDS.

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