Sweet Dreams, Little One! Why Sleep is Important for Kids

Promo: Is my child sleeping too much or too little? Your questions answered here.
Sleep disorders are common in children, with up to 50% experiencing a sleep problem during their development. As such, it is a frequent topic during well-child visits. Early identification and intervention of sleep disorders can minimize the risk of negative sequelae, including behavioral changes, poor concentration, irritability, fatigue, and diminished academic performance. Common sleep disorders include behavioral insomnia of childhood, delayed sleep phase
disorder, obstructive sleep apnea, sleepwalking, confusional arousals, sleep terrors, and restless leg syndrome. Sima Stein, MD, a board-certified pediatrician located in San Jose, CA, is trained to diagnose and treat sleep disorders in children. Below, Dr. Stein reviews common questions about sleep in children.

Why is sleep important?

Inadequate sleep has been linked to numerous negative health outcomes in children. These include obesity, impaired glucose metabolism, impairment of memory retention, decreased attention, lower neurocognitive functioning, and an increased incidence of anxiety and depression. On a physiological level, decreased sleep can also result in lower levels of growth hormone and cortisol, which are important normal development and functioning.

How many hours should my child sleep per day?

Normal sleep parameters vary by age. For infants 0-2 months, 16-18 hours of total sleep time is recommended, with an average of 3-4 naps per day. Between 2-12 months, total sleep time is 12-16 hours, with naps gradually decreasing to 2 naps per day at 12 months of age. During this time, most children 6-9 months of age also start to sleep through the night. Children 1-3 years of age sleep 10-16 hours per day and average 1 nap per day at 18 months. From 3-5 years, total sleep time is 11-15 hours. From 5-14 years, total sleep time is 9-13 hours. Lastly, teens 14-18 years old sleep 7-10 hours per day.

What are recommendations for good sleep hygiene?

 During infancy, sleep hygiene can be improved with consistent feedings, nap times, bedtime routines, and sleep-wake times. It is recommended to encourage self-soothing by placing infants in their crib while awake rather than already asleep. In all children, it is advised to avoid bright lights before bedtime, including electronics, computers, TV, and cell phones. Incorporating relaxing activities such as reading stories or soft, calming music can help calm and soothe the child. Additionally, increased exercise and activities during the day can help children to fall and stay asleep.

Are nightmares normal?

Nightmares, or disturbing dreams, are common in children and can occur from time to time. They occur in the late sleep cycle, during REM-sleep, and often children can recall the events of the dream and may have trouble falling back asleep. Nightmares are more common in children after a stressful life event and in children with underlying anxiety disorders. As your child ages, nightmares generally become less frequent, though in cases of recurrent or problematic
nightmares, additional evaluation is recommended.

What are sleep terrors? How are they different from nightmares?

Sleep terrors typically occur during 4-12 years of age. Your child may abruptly awaken from sleep with a loud scream and may appear flushed, sweating, and have a fast heartbeat. These differ from nightmares in that your child will not remember the episode and because the child is not fully awake, they are not responsive to parents or often avoid being comforted during the terror. Like nightmares, infrequent sleep terrors (one-two times per month) are typically benign and resolve spontaneously over 1-2 years. Please talk to your pediatrician about whether any additional measures can be taken to keep your child safe during these episodes. To learn more about sleep for your child or to schedule an appointment, call the office of Sima Stein, MD, or
request an appointment online today.