What To Do With Sleep Deprivation In Kids

What To Do With Sleep Deprivation In Kids
By Joanna Santillan

Sleep deprivation is a root cause of many problems that shows up almost every day: fatigue, learning and concentration difficulties, and accidents. Everyone can be affected by sleep deprivation, especially children. Why? Because there are a lot of things that capture their attention nowadays. They get caught up with most of these and forget to log a full length of sleep.

Sleep is as important to the human body as food and water, but many of us don’t get enough sleep. Insufficient sleep, inadequate quality of sleep or disruptions to the sleep-wake cycle has very unhealthy consequences on how we function.

Effects of Sleep Loss on Children.

The subject of sleep loss on both adults and children is quite a well-studied one. Many research and studies have said the following about sleep loss on children:

  • Sleep loss causes a range of schooling problems, including naughtiness and poor concentration.
  • Chronically sleep-deprived teenagers are more likely to have problems with impulse control, which leads to risk-taking behaviours.
  • Sleep problems in teenagers are associated with increased risk of disorders such as depression and attention deficit hyperactivity disorder (ADHD).
  • High school students who regularly score C, D or F in school tests and assignments get, on average, half an hour less sleep per night than high school students who regularly get A and B grades.

How much sleep is enough?

Sleep requirements differ from one person to the other, depending on age, physical activity levels, general health and other individual factors. But in general:

  • Primary school children – need about nine to 10 hours of sleep. Studies show that increasing your child’s sleep by as little as half an hour can dramatically improve school performance.
  • Teenagers – need about nine to 10 hours too. However, they have the most difficulty in maintaining a healthy sleep pattern because of increased social engagements and peer pressure. These cause a reduction in sleep time.
  • Adults – need about eight hours, depending on individual factors. Adults tend to need less sleep, but be guided by your state of alertness – if you feel tired during the day, aim to get more sleep.

The National Sleep Foundation offers this guideline regarding how many hours of sleep a child should get during a 24 hour period:

  • Newborns (birth to 2 months): 10.5 – 18 hours
  • Infants (3-11 months): 9-12 hours
  • Toddlers (age 1-3): 12-14 hours
  • Preschoolers (age 3-5): 11-13 hours
  • School-age (age 5-12): 10-11 hours
  • Adolescent (age12 – 18): at least 8 1/2 hours

It’s vital for your children to have enough sleep. When they have enough sleep, they can function right throughout the day.

Tips to help your children to have enough sleep.

  1. Set up a sleep schedule.

    Sleep is set up by an instinct called the Circadian rhythms, or the sleep-wake cycle. This is regulated by light and dark, and these rhythms take time to develop. That’s why you need to establish a sleep schedule.

    It’s easy to follow a sleep pattern when it’s organized in a schedule. If you get any resistance from your kids, that’s quite natural. Just explain to them that when they get enough sleep, they’ll become healthy and they will perform better at school and at play.

    Just remember to be consistent with this schedule. Adjust your family activities according to this sleep schedule. 

  2. Make their bedrooms conducive for rest.

    Take a bath/bathe them before going to sleep. Read them a bedtime story. Set a relaxing music, and give them a goodnight hug and kiss. Improve their sleeping environment in any way you can. Keep it dark and soundproof, turn off lights. If possible, takeaway any source of distraction. (ex. TV, computer) Make sure that there environment is cool and quiet.

  3. Never use sleep as a punishment to your child.

    When your kids show bad behaviour, don’t use sleep as punishment. You must encourage sleep as a positive action so they’ll understand that sleep will help them grow big and strong.

  4. Give your babies a breath of fresh air.

    The almost abandoned custom of giving a baby plenty of daily fresh air may have a hidden benefit in helping a baby to sleep better at night, according to research. A study has found that babies sleep longer when exposed to plenty of light in the afternoon, a time when many mothers used to put babies in the garden or take them to a park.

  5. Buy them a reminder.

    You can give them teddy bears, stuff toys, pillows, and blankets. These are called transitional objects. Transitional objects help them remind themselves to fall asleep. This way, parents don’t have to be there in order for their kids to fall asleep.

  6. See a sleep specialist.

    If you’ve done every possible tip on this list and nothing seems to work, go see a sleep specialist. Your child can be placed in a lot of stress and his/her health might be compromised.

  7. Refrain from any physical activities hours before sleeping.

    Physical activities increases the adrenalin output in your blood, making you more alert and focused. Good for certain situations, but not before sleeping. So make sure your child is relaxed before going to bed. Use relaxation techniques to help them fall asleep quickly.

Remember

Not getting enough sleep due to sleep disruptions and short sleep cycles can cause reduced alertness, concentration & awareness, slower reaction time, poorer memory, moodiness, loss of motivation, forgetfulness, poor decision making, and microsleep (brief periods of involuntary sleeping that range from a few seconds to a few minutes in duration).

As you can see, these effects are huge contributing factors in the performance level of your child in school and at play, and in his/her growth process. So the notion of just letting loss of sleep pass is out of the conversation. This is an urgent and important issue that must be addressed immediately so no bad thing can happen to your child.


Joanna SantillanAbout the Author: Joanna Santillan

With a desire to make life easier for mums in UAE, Joanna – with the help of her husband -started Afterschool.ae, the first platform dedicated in listing all UAE kid’s activities for parents and children alike. She is an entrepreneur mum blessed with 3 lovely children.

Joanna can be found on Facebook and Google+

7 Comments

Nadia

This is more like a question. My 3 year old NEVER naps. She gets about 10-11 hours of sleep at night, but is a huge nap refuser.

What is a parent to do? The article mentions to not use naps as a punishment. In her case, if if I were to send her to her room, tuck her in and say, “Time for a nap” and then she begins to cry, wouldn’t she consider that a punishment in her mind?

Reply
Hey Sigmund

It may be that your daughter doesn’t need a nap. Though many three year olds still need a nap, there are many who don’t. If she has been resisting all this time, and still getting a good amount of sleep at night, I certainly wouldn’t force the issue with her. Explore other ways for her to recharge that involve quiet play, rather than sleep.

Reply
Karen

From jr high on, my daughter engaged in a vicious cycle of working late into the night to do homework and rising early to go to school. The more tired she was, the longer her homework took to do. She did nothing else, often sleeping through her one extra curricular activity. We spent hours everyday trying to get her through her day. In her Jr. year of high school, she was diagnosed with an anxiety disorder (ocd) and treated with meds. and therapy. Also took her to a sleep specialist. Still no progress on sleep or work habits. We found a therapist in her senior year who told her that there was nothing he or anyone could do for her if she didn’t get regular 8 hrs of sleep. I was so happy to finally get support for this. He “prescribed” melatonin an hour before a corrected bedtime. It worked like a charm. A half hour after taking it, she would be flopped on her bed sound asleep. Usually fully dressed. A few months later, she is now getting ready for bed on time, getting herself up and to her summer job, making new friends and planning social events. Her quality of life has improved dramatically and the stress on everyone around her is gone.

Reply
Karen

Thank you. That is excellent advice. The melatonin was checked with her prescribing physician first!
It is not always the right thing for teens.
My main point is meant to be that getting the right sleep has made a huge difference. Thank you for another helpful article.

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‘Brave’ doesn’t always feel like certain, or strong, or ready. In fact, it rarely does. That what makes it brave.♥️
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#parenting #mindfulparenting #parentingtips
We teach our kids to respect adults and other children, and they should – respect is an important part of growing up to be a pretty great human. There’s something else though that’s even more important – teaching them to respect themselves first. 

We can’t stop difficult people coming into their lives. They might be teachers, coaches, peers, and eventually, colleagues, or perhaps people connected to the people who love them. What we can do though is give our kids independence of mind and permission to recognise that person and their behaviour as unacceptable to them. We can teach our kids that being kind and respectful doesn’t necessarily mean accepting someone’s behaviour, beliefs or influence. 

The kindness and respect we teach our children to show to others should never be used against them by those broken others who might do harm. We have to recognise as adults that the words and attitudes directed to our children can be just as damaging as anything physical. 

If the behaviour is from an adult, it’s up to us to guard our child’s safe space in the world even harder. That might be by withdrawing support for the adult, using our own voice with the adult to elevate our child’s, asking our child what they need and how we can help, helping them find their voice, withdrawing them from the environment. 

Of course there will be times our children do or say things that aren’t okay, but this never makes it okay for any adult in your child’s life to treat them in a way that leads them to feeling ‘less than’.

Sometimes the difficult person will be a peer. There is no ‘one certain way’ to deal with this. Sometimes it will involve mediation, role playing responses, clarifying the other child’s behaviour, asking for support from other adults in the environment, or letting go of the friendship.

Learning that it’s okay to let go of relationships is such an important part of full living. Too often we hold on to people who don’t deserve us. Not everyone who comes into our lives is meant to stay and if we can help our children start to think about this when they’re young, they’ll be so much more empowered and deliberate in their relationships when they’re older.♥️
When we are angry, there will always be another emotion underneath it. It is this way for all of us. 

Anger itself is a valid emotion so it’s important not to dismiss it. Emotion is e-motion - energy in motion. It has to find a way out, which is why telling an angry child to calm down or to keep their bodies still will only make things worse for them. They might comply, but their bodies will still be in a state of distress. 

Often, beneath an angry child is an anxious one needing our help. It’s the ‘fight’ part of the fight or flight response. As with all emotions, anger has a job to do - to help us to safety through movement, or to recruit support, or to give us the physical resources to meet a need or to change something that needs changing. It doesn’t mean it does the job well, because an angry brain means the feeling brain has the baton, while the thinking brain sits out for a while. What it means is that there is a valid need there and this young person is doing their very best to meet it, given their available resources in the moment or their developmental stage. 

Children need the same thing we all need when we’re feeling fierce - to be seen,  heard, and supported; to find a way to get the energy out, either with words or movement. Not to be shut down or ‘fixed’. 

Our job isn’t to stop their anger, but to help them find ways to feel it and express it in ways that don’t do damage. This will take lots of experience, and lots of time - and that’s okay.♥️
The SCCR Online Conference 2021 is a wonderful initiative by @sccrcentre (Scottish Centre for Conflict Resolution) which will explore ’The Power of Reconnection’. I’ve been working with SCCR for many years. They do incredible work to build relationships between young people and the important adults around them, and I’m excited to be working with them again as part of this conference.

More than ever, relationships matter. They heal, provide a buffer against stress, and make the world feel a little softer and safer for our young people. Building meaningful connections can take time, and even the strongest relationships can feel the effects of disconnection from time to time. As part of this free webinar, I’ll be talking about the power of attachment relationships, and ways to build relationships with the children and teens in your life that protect, strengthen, and heal. 

The workshop will be on Monday 11 October at 7pm Brisbane, Australia time (10am Scotland time). The link to register is in my story.
There are many things that can send a nervous system into distress. These can include physiological (tired, hungry, unwell), sensory overload/ underload, real or perceived threat (anxiety), stressed resources (having to share, pay attention, learn new things, putting a lid on what they really think or want - the things that can send any of us to the end of ourselves).

Most of the time it’s developmental - the grown up brain is being built and still has a way to go. Like all beautiful, strong, important things, brains take time to build. The part of the brain that has a heavy hand in regulation launches into its big developmental window when kids are about 6 years old. It won’t be fully done developing until mid-late 20s. This is a great thing - it means we have a wide window of influence, and there is no hurry.

Like any building work, on the way to completion things will get messy sometimes - and that’s okay. It’s not a reflection of your young one and it’s not a reflection of your parenting. It’s a reflection of a brain in the midst of a build. It’s wondrous and fascinating and frustrating and maddening - it’s all the things.

The messy times are part of their development, not glitches in it. They are how it’s meant to be. They are important opportunities for us to influence their growth. It’s just how it happens. We have to be careful not to judge our children or ourselves because of these messy times, or let the judgement of others fill the space where love, curiosity, and gentle guidance should be. For sure, some days this will be easy, and some days it will feel harder - like splitting an atom with an axe kind of hard.

Their growth will always be best nurtured in the calm, loving space beside us. It won’t happen through punishment, ever. Consequences have a place if they make sense and are delivered in a way that doesn’t shame or separate them from us, either physically or emotionally. The best ‘consequence’ is the conversation with you in a space that is held by your warm loving strong presence, in a way that makes it safe for both of you to be curious, explore options, and understand what happened.♥️
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#mindfulparenting #positiveparenting #parenting

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