How Much Sleep do Children Need?

Sleep problems are common in childhood. In fact, sleep is one of the most common concerns that parents voice to the doctor during an office visit. Children function better when they sleep well. Most children sleep thought the night, and younger kids may also take a nap during the day.

Following are typical daily sleep requirements by age:

• Infants (3 to 11 months): 14-15 hours
• Toddlers: 12-14 hours
• Preschoolers: 11-13 hours
• School-age children: 10-11 hours

Common sleep issues Some of the common behavioural sleep disorders seen in children are:

• Limit-setting sleep disorder: Usually seen from toddler years, children may refuse to go to bed, stall or not allow the parent to leave the bedside. This can occur at bedtime, nap time or midnight. Responding to the child in a loving but firm and consistent way helps to solve this issue.
• Sleep onset association disorder: Children sometimes associate their sleep initiation with certain activities like rocking, drinking milk, etc. This soon becomes an issue with awakenings in the middle of the night. Keeping a consistent routine and the use of a transitional object like a soft toy or a favourite blanket helps to soothe the child to go back to sleep. At times, a structured behavioural intervention is required.
• Insufficient sleep: The single most common sleep problem in older children and teenagers is lack of sufficient sleep. Sleep deprivation can cause daytime fatigue, inattention and academic difficulties.

Good sleep practices Establishing good sleep habits can have a great impact on a child’s life. Following are good practices to follow:

• Establish a consistent bedtime routine.
• Maintain a regular schedule to go to bed and to wake up.
• Use bed only for sleeping. Avoid using it for entertainment or punishment.
• Turn off any television, computers or video games prior to bedtime.
• Make the bedroom quiet, dark and comfortably cool. A night light is helpful, but not TV.
• A warm shower or bath will help to relax.
• Avoid foods or drinks that contain caffeine, like soda, in the evening.
• Refrain from going to bed hungry. A light snack, not a big meal, is helpful.
• Exercise helps, but avoid exercising three to four hours before bedtime.
• Set clear limits.

Contact the doctor if the child snores loudly, stops breathing in the middle of the night or makes choking sounds or gasps for air. The child may be suffering from a sleep-related breathing disorder known as obstructive sleep apnea (OSA). If there is evidence of restlessness at night with tossing, turning, kicking in sleep, unrefreshed sleep, difficulty waking up in the mornings, sleep walking, bedwetting, uncontrollable night terrors, insomnia or excessive daytime sleepiness, then the child may have an organic sleep disorder. These children may benefit from seeing a paediatric sleep specialist.(Source: Pennsylvania State University : December 2007)