For Better Sleep, Teach Your Kids Good Habits
Published Jul 29, 2014
It’s become quite apparent, to those of us in sleep medicine, that children and adolescents are not getting enough sleep. I believe there are two major reasons for this. First, some parents really don’t have a clue as to how much sleep their children need. That, and parents aren’t setting limits on the number of electronics a child keeps, and uses, in their bedroom.
A recent study published in the International Journal of Mental Health and Addiction, asked 1,200 Australian high school students to complete a questionnaire assessing electronics use and sleep duration. Seventy-one percent of those surveyed, reported a less than optimal duration of their sleep on school days, whereas less dissatisfaction (53 percent) was reported during the weekends. For 20 percent of those surveyed, the main cause for delayed bedtime was use of electronics. In fact, 10 percent were categorized as being pathologically addicted to their electronic devices.
We know that a lack of sleep in children and adolescents can have severe consequences. Among those consequences are irritability, problems with impulse control, inattentiveness, and depression. Childhood obesity and early onset diabetes can also be linked to insufficient sleep.
The good news is that you as a parent can make a big difference. According to the 2014 National Sleep Foundation (NSF) Sleep in America poll, parents can make a big difference in their children’s sleep. When parents enforced bedtimes, caffeine drinks, and the use of electronics, their children slept, on average, almost one hour more than those who did not. Be a sleep role model for your kids. Practice what you preach, by keeping the interactive electronics out of your bedroom as well.
If you are a parent, know how much sleep your child requires. A school-aged child of six to twelve should be getting 10 to 11 hours of sleep, whereas a high school student only needs 9 to 10 hours. Second, don’t be afraid to set some rules. All interactive electronics and televisions should be off a minimum of one hour before bedtime; and, if possible, should not be part of the bedroom environment. In the end — once you get through the moaning and groaning — you will be rewarded with a much happier and healthier kid. After all, isn’t that a parent’s responsibility?