Adequate sleep is a strong component of mental and physical well being.
Sleep: if you’re not getting enough, you crave it, longing for a pillow on which to rest your weary head and close your eyes, if only for just a minute. As adults, it’s easy to think that our lives are that much more important, stressful, full of drama, and tiring than those of children. It’s important to remember, however, that a tired child feels just like you when you haven’t had enough sleep: exhausted. Is your child getting enough shut-eye? If you’re waking them up in the morning for school, or if they’re setting an alarm to get out of bed chances are, they aren’t.
This is How Much Sleep Kids Really Need
Kids, like adults, need varying amounts of sleep depending on the way they are wired and on their age. According to the Cleveland Clinic, kids aged 5 to 12 need anywhere from 9 to 12 hours of sleep. Children aged 13 to 18 are said to need between 8 to 10 hours of rest nightly. Of course, there are those individuals who only need about 5 hours of sleep per night as naturally short sleepers, but this is a genetic mutation that’s uncommon. If this is you or your child, you’d know it. (Lucky you!)
What about young kids? Children under 5 years need anywhere from 9 to 15 hours of sleep, or more, per day.
Why Kids Aren’t Getting Enough Sleep
Getting enough sleep is integral to your overall health and wellbeing. Sleep deprivation in children is linked to higher rates of obesity, diabetes, poor mental health, attention and concentration problems, injuries, and overall problematic behavior. Improper sleep leads to hormonal imbalances, which can affect growth. Plainly put, getting enough sleep is a cornerstone to success in life.
According to the Centers for Disease Control and Prevention (CDC) however, 6 out of 10 middle school students in the US are not getting enough sleep on school nights, nor are 7 out of 10 highschool students. In all non-adult age groups it was found that 34.9% of kids are not getting enough sleep.
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Who has it the worst? Children who are minorities, who live in a lower socioeconomic class, and who have special healthcare needs were found to be getting the least amount of nightly sleep. Why is this? Various factors come into play. Many parents in lower socioeconomic groups have irregular work schedules that can make it difficult for their children to get to bed on time, all the time, in a regular schedule. Stress and food insecurity that leads to stress, were also identified as factors that lead to a lack of sleep in families. It’s also a fact that kids are staying up late watching screens, adding another layer of difficulty to getting to sleep on time.
How to Ensure Your Kids Are Well Rested
How much sleep does your particular child need? This can be difficult to know as their needs change over time. A basic step to making sure your child is getting enough is to get them to bed early and have them wake on their own. Yes, this is obvious and easier said than done. By getting your child to bed early enough, however, and having them get themselves out of bed in accordance with whenever they wake up, you know they’re getting the hours of rest they need.
The first step is to remove yourself or a machine as their alarm clock. Next, organize your evening so that screen time ends at least 30 minutes to an hour before you estimate is a reasonable time for them to go to sleep. Budget enough time into their schedule for brushing teeth, reading a story, (depending on your child’s age), getting into bed, and actually falling asleep. If you find your child won’t fall asleep when you expect them to, keep trying for a few days in case they need to adjust to the new schedule. If sleeplessness persists, try ensuring they get at least an hour of vigorous activity in their day. Limit sugar and sweets before bedtime, avoid doing homework in bed, and use a night light for young children.
Contact your child’s doctor if getting enough sleep continues to be a problem. It’s worth the hassle in the long run.
photo credits: MIA Studio/Shutterstock.com
