The importance of quality sleep for children cannot be overstated. It is crucial to fuel active brain development, physical growth and emotional regulation. The American Academy of Sleep Medicine, endorsed by the American Academy of Pediatrics, recommends 11 to 14 hours per day for 3- to 5-year-olds, nine to 12 hours per day for 6- to 12-year-olds and eight to 10 hours a day for adolescents. Dr. Janine Rethy shares how parents can help ensure children are getting the amount and quality of sleep they need to fuel their active lifestyles, academic success and emotional development.
How can parents ensure their children are getting the right amount and quality of sleep for a restorative night?
- Establish a consistent bedtime and wake-up schedule.
- Establish bedtime routine.
- For younger children, the American Academy of Pediatrics recommends the “4 Bs” of bedtime routine: bathe, brush teeth, books and consistent bedtime.
- For older children, turn off the electronics an hour or two before bedtime and create a routine such as a shower, read ing a book, listening to relaxing music.
- Create a quiet, dark and cool sleep environment for sleep, and if possible, separated from other activities such as homework.
- Daytime tips:
- Morning sunshine exposure can set the circadian rhythm up for nighttime sleepiness.
- Exercise.
- Avoid eating too close to bedtime; lighter dinner meals
- Avoid caffeine in younger children and limit it in adolescents to one to two servings per day in the morning only.
- Afternoon naps in children older than 5 years old can contribute to difficulty falling asleep.
How does sleep affect child development, healthy cognitive function and growth?
Janine Rethy, M.D., MPH, FAAP, is the division chief of Community Pediatrics at MedStar Georgetown University Hospital in Washington, D.C. She is committed to helping families and communities become healthy and thrive, decreasing health disparities and teaching the next generation of community-oriented healthcare providers.
