Category : Paediatrics
Sleep problems are often temporary in infants and children, but they can be associated with medical problems. Refusal to sleep, delayed sleep onset, and prolonged night awakenings require parental intervention which affect the quality of life of both children and caregivers. Establishing healthy sleep routine with the right amount of sleep time is essential for physical, cognitive, and emotional development of children.
Normal sleep pattern in children:
Sleep changes considerably during the first few years of life and improves with growth and development. Newborns require greater sleep time and have a fragmented sleep-wake pattern. Starting at five months of age, infants can sleep for longer periods. Children can go without nighttime feedings at six months of age, but significant variation exists. Additionally, breastfeeding infants have more frequent awakenings, shorter sleep periods, and slightly shorter total sleep times. As children age, sleep periods gradually lengthen and total sleep time decreases. Variations in sleep behavior among children may be secondary to cultural or genetic differences.
Why good sleep is essential:
Children who don’t get enough sleep at night become fatigued and irritable. They may have problems with attention, learning, and behavior at home and school. Poor sleep can also affect a child’s growth and immune system. Chronic sleep deprivation can lead to obesity, risk of diabetes and cardiovascular problems.
When to suspect sleep disorder:
- Difficulty falling asleep
- Waking frequently
- Noisy breathing
- Tossing and turning all night
- Gasping or snorting during sleep
- Waking up screaming
- Sleep walking
- Restless legs
- Snoring
- Irritability
- Falling asleep in class
How to establish healthy bedtime routine:
Screen time reduction: children exposed to more screen time have difficulty in sleep pattern and disturbed sleep. Screen time delays the onset of circadian rhythm and subsequently postponing sleep-onset, which results in shortened sleep duration unless wake-time is also delayed. Screen time before sleep suppresses blood levels of the sleep-promoting hormone melatonin, which normally increases in the hours before bedtime. Social media engagement, video gaming, and internet usage is associated with sleep disorders, hence to be avoided. One hour before sleep screen exposure should be stopped.
Consistent routine: Ensuring a consistent sleep routine by having a set bedtime and wake-up time, even on weekends is recommended. Consistency regulates circadian rhythm, making it easier for children to fall asleep and wake up naturally.
- Consistent routine: Ensuring a consistent sleep routine by having a set bedtime and wake-up time, even on weekends is recommended. Consistency regulates circadian rhythm, making it easier for children to fall asleep and wake up naturally.
- Sleep environment: Create a sleep-conducive environment by ensuring the bedroom is quiet, and restrict all screen devices from bedrooms, including TVs, video games, computers, tablets, and cell phones.
- Balanced Diet: Avoid evening intake of chocolate or beverages that interfere with sleep (soda, tea, coffee, energy drinks).
- Physical Activity: Encourage regular physical activity during the day, but avoid exercise one hour before bedtime. Physical activity helps regulate sleep patterns and promotes better sleep.
By,
Dr. Chethak K B
Associate Professor,
Department of Paediatrics,
JSS Hospital, Mysuru