YOUR CHILD MAY NEED 2 HOURS MORE SLEEP EACH NIGHT!
A survey carried out by the National Sleep Foundation (NSF) in 2004 in America found children are getting less sleep than experts recommend for their age group and that parents do not always know how much sleep their child needs.
The Sleep in America Poll shows that children from newborn to 11 years were getting one to two hours less sleep in every twenty four hours than they need.
Two-thirds of all children experienced one or more sleep problems a few nights a week. Common problems included; difficulties falling asleep, resisting going to bed, sleep walking, snoring and breathing difficulties. Nearly one-third of children needed attention from a parent during the night.
Richard L Gelula the NSF Chief Executive Officer, said in a statement, “What is troublesome is that sleep problems start in infancy”.
These findings from the US survey reflect the ever increasing numbers of UK children attending Millpond Children’s Sleep Clinic, a private practice that offers solutions and support to parents who are experiencing difficulties with their child’s sleep pattern.
Why is sleep so important?
Sleep is important for a child’s health and overall development as it directly impacts mental and physical development. Our 24hour Circadian Rhythm or sleep-wake cycle takes time to develop thus resulting in irregular schedules of the newborn. The rhythm begins to develop at about 6 weeks and by 3-6 months most infants have a regular sleep-wake cycle.
The sleep cycle consists of two sleep states. Non Rapid Eye Movement (NREM) or “quiet sleep” and Rapid Eye Movement (REM) or “active sleep” A sleep cycle lasts for 50-90 minutes depending on age. During deep stages of NREM sleep, blood to the muscles is increased, energy is released, tissue growth and repair occurs and hormones are released for growth and development.
During REM sleep are brains are active and dreaming occurs.
What can you do to help your child’s sleep pattern –
Top Tips from Millpond for each age group:
Understand the amount of sleep your child needs
Newborns: 16.5 hours
3 months: 15 hours
6 months: 14 hours
12 months: 14 hours
3 years: 12 hours
5 years: 11 hours
7 years: 10.5 hours
Newborns 0 -6 weeks
- Observe baby’s sleep patterns and identify signs of sleepiness.
- Aim to place baby in the cot when drowsy not asleep.
- Place baby on his back keeping face clear of blankets and soft toys.
- A quiet, dark or dimly lit room is best for sleeping.
- Make night-time sleep different from day-time naps by keeping night feeds brief, lights low, minimal interaction.
6 weeks – 4 months
- Encourage your baby to settle without sucking.
- Try to settle your baby when awake.
- Avoid inappropriate cues/triggers e.g. rocking to sleep.
- If she falls asleep whilst feeding gently wake her.
- Don’t rush to the baby at first noise, she may settle alone quickly.
- If your baby is having difficulty settling, rather than getting her out of the cot sooth her by stroking or placing a hand on her back.
- Establish a bedtime routine. It should be simple, fit in with the family and take no longer than 45 minutes.
- From 3 months a bed time can be set.
4 – 6 months
Consistent daytime routine is the basis of sleeping well at night. It is important to establish:
- Regular meal times
- Regular nap times
- Avoid late afternoon naps
Toddlers
- Maintain a daily sleep schedule and consistent bedtime routine.
- Avoid stimulating activity in the hour before bedtime.
- Do not let the child have prolonged naps during the daytime.
- Make sure the child does not go to bed hungry.
- Avoid stimulating drinks/foods before bedtime.
- Help your child to fall asleep in her own bed without your presence.
- Keep room temperature at a comfortable level.
- Keep environmental noise to a minimum.
- The bedroom environment should be the same every night and throughout the night.
School-Aged Children
- Continue to emphasize the need for a regular and consistent sleep schedule and routine.
- The room should be conducive to sleep: dark, cool and quiet.
- Computers and TV’s should be off and out of the bedroom.
- Set limits.
- Avoid caffeine.
- Watch for unusual night-time waking.
- Follow these tips and your child will begin to get the amount of valuable sleep it needs.
Mandy Gurney
Millpond Children’s Sleep Clinic
