I am worried about my child's sleeping habits. How can I help my child sleep better?

A healthy body and a sound mind both need enough sleep. Thomas Decker summarized the benefits of sleep when he said, “Sleep is that golden chain that ties health and our bodies together.” 

Sleep concerns in children and adolescents

There is increasing concern among parents and the medical community about the poor quality and low quantity of sleep children are getting nowadays. 

Doctors at the American Academy of Pediatrics say that one fourth of US children are clearly not getting enough sleep. This is a cause of worry because research on sleep deprivation among children show that there is a link between poor sleep and:

• Immune system problems
• Risk for anxiety and depression
• Allergic rhinitis
• Risk for cardiovascular diseases
• Obesity
• High blood pressure
• Diabetes 

Meanwhile, lack of sleep in US adolescents has been classified as a public health problem in recent years, as it increases chances for substance abuse, involvement in car accidents, and poor school performance. 

Sleep needs vary by age, and here are the recommended hours of sleep in 24 hours, including naps.  

• Infants need 12 to 16 hours. 
• Preschoolers need 10 to 13 hours. 
• School-aged children need 9 to 12 hours. 
• Adolescents need 8 to 10 hours. 

There are many reasons for sleep deprivation in young ones including poor sleep habits, medical problems, and mental health struggles. But parents have the power to make a difference especially in building healthy habits and routines that encourage quality sleep. 

Sleep habits, sleep confidence and other home-care strategies for better sleep

• Teach children to manage their homework responsibly.

• Dedicating a separate study area or desk away from the bed and starting homework early in their nighttime routine will help children stay active when working, and help them rest when it’s time to sleep. 

• The use of gadgets, technology and home entertainment disrupts sleep.

You may also have had a hard time prying the gadget from your child’s hand once they have started playing in it. 

• Setting up a bedtime routine that you and your child follows provides a structure that will guide both of you and make healthy sleeping habits part of your daily life. 

• Set a time when gadgets, computers, screens and digital games should be turned off. 
• Keep a set bedtime. 
• Wash, brush your teeth and put on comfortable clothes. 
• Read a short story. 
• Make the bedroom cool and quiet if possible. 
• Make dinners on the light side and provide healthy snack options while avoiding sugary foods before bedtime. 

These are just some things parents can do at home to help their children sleep better. 

Our health will not stand alone without the building block that is sleep. To lead our children to mental and physical health, we parents have to lead the way to better sleep through sleep hygiene, healthy bedtime routines and guidance. 

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