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1 Children and sleep – A real health issue Getting enough sleep for children and adults becomes more of a challenge when families struggle with overbooked schedules and the busyness of life. When something has to give, it is often sleep that is shortchanged, and research indicates this impacts health in more ways than just feeling tired and unrested. Some new studies have found a correlation between inadequate sleep in children and an increased risk for obesity. One possible connection is that in children who sleep less, higher levels of the hormone ghrelin that impacts feelings of hunger have been found, coupled with lower levels of leptin, which is the hormone signaling satiety in the body. As a result, shorter sleep leads to consuming more calories particularly from foods that are higher in fat and carbohydrate. Often, children who are obese also suffer from Sleep Disordered Breathing (SDB) which includes snoring, sleep apnea, and mouth breathing. Since sleep is interrupted by these symptoms, the cycle continues and leads to further fatigue and lack of energy. Other health effects of lack of sleep include an increased risk for other chronic diseases such as diabetes, high blood pressure and heart disease. More research indicates a relationship between sleep problems and attention deficit/ hyperactivity disorder (ADHD). Children who have SDB or restless leg syndrome also appear to be at higher risk for ADHD and this is further compounded by medications often prescribed for ADHD that can also impact sleep. How much sleep do children need? The National Sleep Foundation recommends the following amounts of sleep dependent on age level. (larger graphic on page 2) Establishing a nap and bedtime routine is key in helping children to get the recommended amount of sleep. Babies do not develop a regular sleep-wake cycle until they are six to ten weeks old, but parents can begin to help them understand the difference in days and nights by beginning a regular bedtime routine a couple weeks after birth. Feeding, then bathing and a lullaby or soft music can help them begin to wind down for bed. It is important to put them to bed when they are sleepy and not asleep so that they can begin to develop self-soothing skills. 10 11 12 13 14 15 16 17 18 9 8 7 6 5 4 3 2 1 Newborns to 2 months 10 11 12 13 14 15 9 8 7 6 5 4 3 2 1 Infants 2-12 months 10 11 12 13 14 9 8 7 6 5 4 3 2 1 Toddlers 1-3 years 10 11 12 13 9 8 7 6 5 4 3 2 1 Preschoolers 3-5 years How much sleep? naps or nightime? Total hours Infants 2-12 months 14-15 hours 2 1 /2-5 hours in 1-4 naps 14-15 hours Toddlers 1-3 years 12-14 hours 1 1 /2-3 1 /2 hours in 1-2 naps 1 nap after 18 months 12-14 hours Preschoolers 11-13 hours 1-2 hours in 1 nap 11-13 hours Newborn to 2 months 10 1 /2 -18 hours Newborns sleep on a 24 hour cycle until they begin to develop their circadian rhythm usually at around six to ten weeks of age. 10 1/2-18 hours
