Does my child have a sleep problem?

Up to 50% of all children may experience a sleep problem, but a much smaller percentage of children have a formal sleep disorder diagnosis.

Sleep disorders prevent children from getting the healthy sleep that they need. Children who don’t sleep well can be tired and cranky during the day. They also can have behavioral problems.

Common childhood sleep disorders include:

• Difficulty falling asleep and problems sleeping through the night: At one time or another, most children have trouble sleeping through the night. It’s more concerning if the problem becomes a nightly pattern or if it has a negative effect on your child during the day.
• Obstructive sleep apnea: Many children may snore when they have a cold or allergies. Nightly snoring may be a sign of obstructive sleep apnea. It can be caused by a deviated nasal septum or enlarged tonsils and adenoids. Other features that can be present include open-mouth breathing, sweating during sleep, or restless, fragmented sleep. In some children, you may observe periods of snoring followed by long, silent pauses between breaths.
• Restless legs syndrome: Children may complain that they have a creepy-crawly, tugging, itchy or tingly sensation in their legs when they try to sleep. Younger children who may not be able to describe these symptoms may prompt you to massage or rub their legs to go to sleep. Symptoms of restless legs syndrome tend to improve with walking or stretching.
• Nightmares: It’s normal for a child to be frightened by a vivid dream. However, frequent nightmares are much less common. Nightmares become a problem if they cause anxiety, distress, or bedtime resistance.
• Sleepwalking: It’s common for children to sleepwalk. They usually stop sleepwalking by the time they become a teen. Sleepwalking can be dangerous if your child uses stairs or appliances, or leaves the house.
• Bedwetting: Children who are under the age of 5 often wet the bed. Bedwetting is considered a sleep disorder if your child is older than 5 years and has episodes at least twice a week. Some children may begin to wet the bed during periods of emotional distress.

A sleep disorder can cause problems for your child’s daytime alertness, mood, school performance, and safety.

The good news? Treating a sleep disorder may prevent or minimize its negative effects on development, health, mood, and performance.

How much sleep do children need?

The most common sleep problem in children is a lack of adequate sleep time. Younger children require the longest sleep duration. Children require less sleep as they age.

How much sleep do kids and teens need? The AASM recommends:

• Infants 4-12 months old: 12-16 hours (including naps)
• Children 1-2 years old: 11-14 hours (including naps)
• Children 3-5 years old: 10-13 hours (including naps)
• Children 6-12 years old: 9-12 hours
• Teens 13-18 years old: 8-10 hours

Children who have inconsistent sleep schedules are more likely to have sleep problems. Use the AASM’s bedtime calculator to find the best bedtime for your child based on their wake time.

Healthy sleep requires adequate sleep duration, good quality, appropriate timing, regularity, and the absence of sleep disorders.

How can I improve my child’s sleep?

Help your child develop healthy sleep habits. Set a regular bedtime, develop a relaxing bedtime routine to help your child settle down for the night, and set a “technology curfew” to limit the use of electronics in the evening.

Talk to your child’s doctor about any ongoing sleep problems. The doctor will help find and treat any underlying causes of your child’s sleep problem.

Medical review by Anne Marie Morse, DO, FAASM

Related:

• Healthy sleep is vital to children’s well-being
• 5 ways to help your child get better sleep

Authored by:

Kate Robards

The post Sleep disorders in children appeared first on Sleep Education.

This year, sleep experts took to Reddit to answer questions about healthy sleep in kids and teens during Student Sleep Health Week.

Members of the American Academy of Sleep Medicine’s Public Awareness Advisory Committee responded to the “Ask Me Anything” (AMA) thread on Reddit. Seema Khosla, MD; Anne Marie Morse, DO; and John Saito, MD, answered more than a dozen questions.

Continue reading to see the top questions and answers from the Reddit AMA.

Do I need more sleep if I engage in physical activities like sports or difficult mental tasks such as studying for hours? Or do I always need the same amount of sleep?

John Saito, MD (MySleepMD): Sleep is good for the body and the brain down to the cellular level. While there are many facets to this, consider sleep as a time that our brain uses to more efficiently remove the metabolic waste products our brain cells generate during our waking hours.

Here is an analogy that I use with my patients: Think of your brain as a bustling city. Trash is generated daily. The sanitation system runs more efficiently at night because the trash is put out and there’s less traffic.

Let’s say that your sanitation system needs 9 hours to effectively remove the trash from your city. What happens when you only give it 5 hours? Further, what happens after the city has a parade and you only give the sanitation system 5 hours for trash removal?

The answer is obvious … Trash accumulates and becomes toxic to the city. Over time, this toxic trash clogs the sidewalks and then the streets, resulting in the city’s functional efficiency progressively declining.

Similarly, when we are overtaxing our brain cells, we need to give them more time to detoxify during sleep. In fact, science shows that this detoxification process is much more efficient during sleep.

In sum, individual needs can vary but we have general guidelines on sleep duration in children (children 6-12 years of age should sleep 9-12 hours per 24 hours and teenagers 13-18 years of age should sleep 8-10 hours per 24 hours) to reduce risk of insufficient sleep.

What’s the best way to get kids back on a sleep schedule on Monday if they get thrown off for a night or two on weekends due to travel? Is it better to let them nap throughout the day or is consistency more important?

Seema Khosla, MD (FargoSleepDoc): Great question! Like everything else, there isn’t a one-size fits all solution. Consistency is important but if they are struggling to stay awake, napping is OK. It might be best to let them sleep in but to make sure they are awake for a few hours before their normal bedtime so that they can fall asleep on time.

If this is a routine thing, it is OK to have a plan ready to go. This might look like sleeping for a few hours, getting up and active, and then going to bed a little earlier than their normal time. It’s OK to have a sleep strategy ahead of time and adjust it to make it work better for you.

While they may not hit their target amount of sleep every single night, having a plan in place will help them to get the right amount of sleep overall when we average it out over a few days. They could also pre-sleep — meaning that they get a little more sleep up until the time of their event so the sleep tank is full!

I have a daughter who has sleep apnea. We have traveled for overnight observations and, ultimately, she struggles with maintaining REM sleep. Any suggestions?

Seema Khosla, MD (FargoSleepDoc): Oh goodness — it’s hard when our little ones don’t sleep! If she is on treatment for her sleep apnea, it may need to be adjusted. As children get older, their sleep apnea may change and require adjustments. For some people, their sleep apnea can get worse in REM sleep and can make it hard to stay in REM sleep. Sometimes taking another look at their sleep while on treatment can help the sleep clinicians make adjustments that may be helpful. You may wish to talk to your daughter’s sleep team.

Can you weigh in on the baby sleep training controversy? There are so many different opinions about whether it’s safe and healthy to sleep train a baby and so many fake experts. Should parents help their babies learn to sleep? And if so, is there a recommended method?

Anne Marie Morse, DO (DAMMGoodSleep): I agree this can be quite challenging to navigate, especially as new parents who frequently are sleep deprived. The first and foremost thing that is most important is making sure that you have a regular sleep schedule and bedtime routine. The bedtime routine helps a child develop an association of sleep with those activities making it easier for them to transition to sleep.

When thinking about sleep training you are right there are several approaches that can be used. The one most are familiar with is the “cry it out” method, also known as the extinction method. This involves putting the baby down in their crib when drowsy and not yet asleep, then leaving the room. If the child cries you should not go back in for a pre-designated time limit (10 mins, 15 mins, etc.). When you go back in you can use verbal reassurance and some soft touch with the child but not pick the child up. Once they are consoled you can again leave the room and repeat. The first night is usually the worst, but it gets better over time. Modified versions of this allow you to stay in the room and progressively move further away from the child over time. The goal is to help the child develop skills to self-soothe. You can also check out babysleep.com for additional information.

These responses have been edited for brevity. Visit the Reddit AMA thread to see all the questions and responses about healthy sleep in students.

Follow the sleep experts featured in this AMA on Reddit:

• Seema Khosla: FargoSleepDoc
• Anne Marie Morse: DammGoodSleep
• John Saito: MySleepMD

Learn more about healthy sleep in teens and healthy sleep in children.

Authored by:

Kate Robards

The post Ask them anything: Experts discuss healthy sleep on Reddit appeared first on Sleep Education.

Sleep apnea occurs when the muscles in the back of the throat relax, causing a reduction in breathing or breathing pauses. It occurs in 3% to 5% of children. It is most common at preschool ages. CPAP therapy uses mild levels of air pressure, provided through a mask, to keep the throat open during sleep.

The “CPAP Tips for Kids” video includes step-by-step instructions for how to get comfortable using a CPAP machine. Wearing the mask without turning the machine on and working up to running the machine in small time increments will help children get comfortable.

The video shows how using a CPAP machine will get easier over time. It also explains how improving sleep will help kids feel more energetic and alert throughout the day.

The CPAP Tips for Kids video is available on YouTube.

It’s important for patients of all ages to begin CPAP treatment with a positive experience. This new video offers a gentle, positive introduction to CPAP treatment for children.

If you have questions about sleep apnea in children, talk to your pediatrician or contact an accredited sleep center to find a sleep doctor near you.

Authored by:

Kate Robards

The post New video encourages kids to feel more comfortable using CPAP appeared first on Sleep Education.

The American Academy of Sleep Medicine (AASM) is holding the third annual Student Sleep Health Week Sept. 12-18, 2022, to inform students, parents and educators about the importance of sleep for success, well-being and overall health.

“Sufficient, healthy sleep is critical for students to excel in schoolwork, sports and extracurricular activities.”

AASM President Jennifer Martin, PhD

Dr. Martin, a licensed clinical psychologist, adds, “When students get proper sleep, they are more optimistic, feel their best, and are better able to concentrate on their studies, while insufficient sleep can leave students exhausted and unprepared for school, making it harder to learn and pay attention.”

Why is sleep so important?

Students who get healthy sleep experience better outcomes, including improved attention, behavior, learning, memory, emotional regulation, and mental and physical health.

Establish healthy sleep habits now to help kids benefit long into the future. A recent study found that poor sleep habits in adolescence contributed to poor health outcomes in adulthood.

New school year, new habits

The transition from summer break – a period when children typically have more relaxed schedules and later wake-up times – to the demanding pace of the school year can pose a challenge.

What can you do to help kids get healthy sleep as the school year starts?

Prioritize setting a bedtime to help your kids get enough sleep each night. You can use the AASM’s bedtime calculator to figure out the best bedtime depending on your child’s wake time.

The AASM recommends children 6-12 years of age should sleep nine to 12 hours each night, while teenagers 13-18 years of age should sleep eight to 10 hours per night.

Try these tips to make the transition into a new school year easier and establish routines that will help keep students healthy and well-rested for their studies.

Join the conversation

Look for social media content using the hashtag #StudentSleepWeek and join medical experts who will answer questions about student sleep during a Reddit Ask Me Anything (AMA) discussion at 5 p.m. EDT on Monday, Sept. 12.

Additional resources:

• Learn more about Student Sleep Health Week.
• Access the AASM’s toolkit of resources for educators, including lesson plans, posters and classroom activities.

The post With back to school comes back to sleep appeared first on Sleep Education.

In a health advisory, Healthy Sleep for Children and Teens in a Pandemic, the AASM encourages positive sleep habits to promote health and well-being in children and adolescents. While it’s been difficult to maintain sleep routines during the pandemic, good sleep behaviors are more important than ever and will have positive outcomes. For quality, healthy, adequate sleep, the AASM offers these recommendations:

• Ensure your child gets enough sleep for their age. That’s 9-12 hours a night for school-aged children and 8-10 hours for teenagers.
• Keep regular bedtimes and wake times, even on weekends.
• Minimize screen time before bed and keep screens out of the sleep environment.
• Ensure regular schedules for activities and exercise, outdoors when possible.
• Maintain regular meal times and encourage a healthy diet.

To further encourage good sleep habits, the AASM is celebrating Student Sleep Health Week Sept. 14-20. More than half of parents with school-age children say they have a child or teen who does not get enough sleep on school nights. Regardless of whether your child is attending school in-person, remotely or some combination of the two, it’s important to prioritize their sleep and break the bad habits that may have arisen during the pandemic.

Sleep is one of the three pillars of a healthy lifestyle, along with nutrition and exercise. Students who get the recommended hours of sleep on a regular basis tend to experience improved attention, behavior, learning, memory, emotional regulation, quality of life, and mental and physical health.

Authored by:

Jennifer Gibson

The post Healthy sleep is vital to children’s well-being appeared first on Sleep Education.

A study published in Pediatrics found that young children who routinely stayed up late (after 9 p.m.) tended to gain more body fat between 2 and 6 years old. These children had bigger increases in waist size and BMI compared to kids with earlier bedtimes.

Other studies have found a link between childhood obesity and sleep patterns as well.

One study of elementary-age children found that 71% of participants with a late bedtime had obesity. Other behaviors, such as watching more television or eating a late dinner, were also linked with childhood obesity.

Another study found that adolescents with late bed and rise times tended to drink more caffeinated drinks and eat more fast food. These lifestyle choices may contribute to an increased risk of obesity.

It’s important that attention to bedtimes starts at an early age.

After following nearly 1,000 children from birth to age 15, researchers found that earlier bedtimes can make a lifelong difference. They found that preschoolers who went to sleep before 8 p.m. cut their risk of obesity in half compared to those who went to sleep after 9 p.m.

The time that children go to sleep may be an important predictor of obesity, but it’s not the only factor. Many studies have examined the link between obesity and sleep duration – how many hours a child sleeps each night.

It’s recommended that school-age children get at least 10 hours of sleep per night. Check out the AASM’s sleep duration recommendations for kids and teens.

Enforcing an appropriate bedtime helps children get the recommended amount of sleep. Use this bedtime calculator to find the best bedtime for your child’s age.

Medical review by Anne M. Morse, DO

Authored by:

Kate Robards

The post Late bedtimes linked with childhood obesity appeared first on Sleep Education.

This year, the AASM organized the first-ever Student Sleep Health Week from Sept. 14-20. This annual event drives awareness of the importance of sleep for students. It emphasizes that healthy sleep is associated with improved concentration, behavior, memory, mood regulation, quality of life, and mental and physical health.

The resolution also outlines recommendations by the Centers for Disease Control and Prevention, the American Academy of Pediatrics, the AASM, and the Sleep Research Society, on sleep hygiene for children and teens.

“Sleep is essential for the health and well-being of students, and this resolution will help raise awareness of the importance of sleep on a national level,” said AASM President Dr. Kannan Ramar. “I commend Rep. Lofgren for supporting our nation’s students through the recognition of National Student Sleep Health Week.”

“As we deal with the unique challenges and added stress brought on by the COVID-19 pandemic, the necessity of good, quality sleep is all too clear,” said Lofgren. “Insufficient sleep has been associated with hypertension, obesity, and even depression. And, unfortunately, the effects of poor sleep hygiene can be compounded for young adults and children — often leading to poor health outcomes and performance in school. Designating the third week of September as National Student Sleep Health Week will help raise awareness for — and highlight the importance of — healthy sleep for students of all ages to learn, grow, and thrive.”

The resolution:

• Recognizes that 75 percent of high school students report insufficient sleep
• Emphasizes that teenagers should sleep 8 to 10 hours on a regular basis to promote optimal health
• Outlines the benefits associated with healthy sleep, and the health risks associated with insufficient sleep
• Encourages the practice of good sleep hygiene
• Recognizes the importance of policies to improve sleep health

Parents, students, and other advocates for student health can visit the AASM Action Center to ask their representatives to cosponsor the resolution. For more information about House Resolution 1103, contact policy@aasm.org.

Authored by:

Corinne Lederhouse

The post Resolution 1103 supports the designation of National Student Sleep Health Week appeared first on Sleep Education.

As families prepare for students to go back to school, it’s the ideal time to get back on track with healthy sleep habits. Student Sleep Health Week is an opportunity to reset sleep routines and set your family up for a successful year.

When students get the sleep they need, it has a positive impact in the classroom. However, more than half of American parents say their children or teens are not getting enough sleep, according to a new survey from the American Academy of Sleep Medicine (AASM).

The survey highlighted insights surrounding student sleep health, including:

• Students do not get enough sleep on school nights. More than half of parents (57%) with school-age children say that they have a child or teen who does not get enough sleep on school nights.
• There are many barriers to students getting healthy sleep. According to 90% of parents, homework and early school start times are the top culprits impacting students’ sleep on school nights.
• COVID-19 is impacting sleep. Four out of 10 parents acknowledge that their children’s bedtime and/or waketime consistency were affected by remote learning last spring.
• Sleep has an impact on students’ overall health and well-being. Nine out of 10 parents acknowledge that sleep impacts their children’s mood, and 93% understand its correlation to performance in school.

Sleep is one of the three pillars of a healthy lifestyle, along with nutrition and exercise. It is critical to the health and well-being of students of all ages.

Students who get the recommended hours of sleep regularly tend to experience better outcomes, including improved attention, behavior, learning, memory, emotional regulation, quality of life, and mental and physical health. Healthy sleep also helps students:

• Excel in the classroom by maximizing attention, memory and learning abilities
• Perform better in sports by being faster, stronger and more accurate
• Feel their best and have a more optimistic attitude toward life
• Look their best and maintain a healthy weight
• Have fun and enjoy life by making better decisions and staying safe

No matter where classes are held this school year — whether in-person, online or in a hybrid format — it is important that students maintain a consistent sleep schedule to excel in both their studies and activities.

The post Student Sleep Health Week: Setting students up for success appeared first on Sleep Education.

As parents welcome a new baby into their home, they also usually say goodbye to something else: a normal sleep schedule.

According to new research, men and women report not being satisfied with sleep for up to six years after the birth of their first child. As a baby changes things and shakes up your sleep schedule, it’s important to keep these tips in mind and continue sleeping as best as you can (as hard as that might be).

1. Sleep when your baby sleeps. When your newborn is awake, you’ll likely be spending all your waking hours on baby duty, so it’s important to sleep when possible.  Although you may be tempted to do chores or catch up on the latest episodes of your favorite show, it’s important to put all your duties aside to take a nap.
2. Don’t depend on caffeine. While caffeinated drinks like coffee help wake you up in the morning to be more alert, there are negative side effects to caffeine consumption later in the day. Couple this with the already inconsistent and wild sleep schedule that new parents have, and caffeine ends up becoming a detriment. Overdoing your caffeine consumption can mask your need for rest and deter your ability to fall asleep.
3. Be willing to ask for help. It’s OK to take a step back and ask friends, family, and other loved ones to assist you. Having these people around to help with baby duties can help give you time to take a brief nap and get some well-deserved rest.
4. Don’t share your bed with your newborn. When attempting to sleep, leave your baby in a crib or bassinet rather than sharing your bed. This can help you get better quality sleep and will make sure that your baby is “Safe to Sleep.” It is OK to bring your child into bed with you to nurse; however, you should remove your baby from the bed before dozing off.
5. Alternate feeding nights. Newborns need to feed around the clock, which can make it hard for breastfeeding moms to get enough sleep during the night. Once your baby transitions to a bottle, then you can trade off nights with your spouse or partner. Prepare bottles in advance to make those nighttime feedings easier.

What sleep tips can you share with new parents?

The post Sleep tips for new parents appeared first on Sleep Education.

The story is centered around 8-year-old Sam and his trusty friend, Snoozby the pillow. At bedtime, Sam ignores Snoozby and stays awake much too late.

He quickly learns that sleep deprivation is no fun at all. Going about the school day is challenging for Sam, since lack of sleep makes him irritable, drowsy, and unfocused. Not to mention he’s craving unhealthy snacks and sweets!

With the help of Snoozby and his knowledgeable schoolteacher, Sam begins to understand the importance of sleep. A relaxing bedtime routine ensures that Sam wakes up energized and ready for the day ahead. Once Sam begins practicing healthy sleep habits, he is able to excel in school and feel like a winner.

The benefits of sleep are clear: It helps you pay attention, think clearly, and feel your best. There’s no point in fighting sleep!

Kids will love the colorful illustrations by Margeaux Lucas, and parents will appreciate the helpful sleep tips from Cralle and Brown. Cralle is a certified clinical sleep educator and registered nurse, and Brown is a sleep psychologist who practices behavioral sleep medicine.

Their tips can help put an end to bedtime resistance, which is a common problem in children. However, it would have been interesting if the story had explored the role of Sam’s parents in teaching him about sleep.

The book includes a discussion guide that will be especially helpful for teachers. It also provides AASM sleep recommendations to help kids recognize how much sleep they should be getting to stay healthy and happy.

If you’re looking for an engaging story about making bedtime a priority, choose Snoozby and the Great Big Bedtime Battle to help your child become a Sleep Superhero!

The post Snoozby and the Great Big Bedtime Battle: Book review appeared first on Sleep Education.