Sleep is essential to our existence and for children – it is the one of most important aspects of a healthy child. Sleep is imperative to support the homeostatic, hormonal, cognitive behaviour, growth and development needs of a child.
The most common sleep related issues in children are:
- Difficulty initiating or maintaining sleep – Insomnia
- Excessive daytime sleepiness
- Snoring or breathing problems - Obstructive Sleep Apneas
- Movements or behaviours during sleep - Sleepwalking, Nightmares, Night Terrors
Current recommendations from the American Academy of Sleep Medicine (AASM) are:
1. Infants (4-12 months) 12-16 hours
2. Toddlers (1-2 years) 11-14 hours
3. Preschoolers (3-5 years) 10-13 hours
4. School-age children (6-13 years) 10-13 hours
5. Teenagers (14-17 years) 8-10 hours
The long-term impact of poor or disturbed sleep-in children includes:
- Emotional lability and hyperactivity
- Poor concentration and learning/Memory
- Neurobehavioral - Impulsivity and inattention
- Mood and Social Skills
- Problem solving skills
- Poor Immune function
- Hypertension, Obesity, Insulin resistance
There may be risk factors in some children who are prone to have more sleep related issues - including children with - Neurodevelopmental disorders (e.g., ADHD, autism), Chronic respiratory or Complex Disorders and those on long term medications. Environmental factors like inadequate exposure to natural light , excessive screen lights , noise and poor physical activity can exacerbate these issues.
The Red Flags for Sleep related issues are:
- Experience daytime tiredness or sleepiness.
- Appear hyperactive or have difficulty concentrating
- Get emotional or angry easily.
- Snoring or mouth breathing / pauses in breathing during sleep
- Not getting the appropriate duration of sleep for age
- Taking a long time to fall asleep.
- Frequently waking up at night/Restless sleep
- Not feeling refreshed on waking up or find it difficult to wake up.
- Bedwetting or other nocturnal events
- Mood swings and emotionally labile
The key to good sleep is maintaining a good Sleep Hygiene which comprises of:
- Go to bed at the same time everyday -consistency is key.
- Try to get into a structured sleep routine- whether weekday or weekend!!
- Don’t do anything physically stimulating an hour before sleep
- Dim lights and no screens an hour before bedtime
- Ensure your environment is appropriate- no phones, no noise, no bright light
- Encourage physical activity during the day
- Encourage relaxation techniques
- Avoid long naps in the afternoon and late evenings.
Recognizing the appropriate amount of sleep and identifying potential disorders are essential for supporting healthy cognitive and physical development in children. Early diagnosis and timely intervention play a critical role in ensuring children receive the restorative sleep necessary for their overall well-being.
Authored by: Dr. Ilin Kinimi, Consultant - Paediatric Pulmonology and Sleep Medicine, Manipal Hospital Old Airport Road, Bengaluru
The most common sleep related issues in children are:
- Difficulty initiating or maintaining sleep – Insomnia
- Excessive daytime sleepiness
- Snoring or breathing problems - Obstructive Sleep Apneas
- Movements or behaviours during sleep - Sleepwalking, Nightmares, Night Terrors
Current recommendations from the American Academy of Sleep Medicine (AASM) are:
1. Infants (4-12 months) 12-16 hours
2. Toddlers (1-2 years) 11-14 hours
3. Preschoolers (3-5 years) 10-13 hours
4. School-age children (6-13 years) 10-13 hours
5. Teenagers (14-17 years) 8-10 hours
The long-term impact of poor or disturbed sleep-in children includes:
- Emotional lability and hyperactivity
- Poor concentration and learning/Memory
- Neurobehavioral - Impulsivity and inattention
- Mood and Social Skills
- Problem solving skills
- Poor Immune function
- Hypertension, Obesity, Insulin resistance
There may be risk factors in some children who are prone to have more sleep related issues - including children with - Neurodevelopmental disorders (e.g., ADHD, autism), Chronic respiratory or Complex Disorders and those on long term medications. Environmental factors like inadequate exposure to natural light , excessive screen lights , noise and poor physical activity can exacerbate these issues.
The Red Flags for Sleep related issues are:
- Experience daytime tiredness or sleepiness.
- Appear hyperactive or have difficulty concentrating
- Get emotional or angry easily.
- Snoring or mouth breathing / pauses in breathing during sleep
- Not getting the appropriate duration of sleep for age
- Taking a long time to fall asleep.
- Frequently waking up at night/Restless sleep
- Not feeling refreshed on waking up or find it difficult to wake up.
- Bedwetting or other nocturnal events
- Mood swings and emotionally labile
The key to good sleep is maintaining a good Sleep Hygiene which comprises of:
- Go to bed at the same time everyday -consistency is key.
- Try to get into a structured sleep routine- whether weekday or weekend!!
- Don’t do anything physically stimulating an hour before sleep
- Dim lights and no screens an hour before bedtime
- Ensure your environment is appropriate- no phones, no noise, no bright light
- Encourage physical activity during the day
- Encourage relaxation techniques
- Avoid long naps in the afternoon and late evenings.
Recognizing the appropriate amount of sleep and identifying potential disorders are essential for supporting healthy cognitive and physical development in children. Early diagnosis and timely intervention play a critical role in ensuring children receive the restorative sleep necessary for their overall well-being.
Authored by: Dr. Ilin Kinimi, Consultant - Paediatric Pulmonology and Sleep Medicine, Manipal Hospital Old Airport Road, Bengaluru
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