Why sleep makes a difference

Think of sleep as brain fuel. Kids who get enough sleep are more likely to pay attention in class, absorb new information and keep their emotions in check. When they don’t get enough, the effects are obvious. According to a recent survey, parents notice that lack of sleep affects their child’s mood, attitude, behavior, energy and even grades.

Here’s what’s recommended:

• Ages 6 to 12: 9 to 12 hours of sleep each night
• Ages 13 to 18: 8 to 10 hours per night

Falling short of these numbers can lead to tired mornings, cranky afternoons and trouble in the classroom.

How to reset for the school year

Most kids go off-schedule in the summer, staying up late and sleeping in. A few days before school starts, help your child get back on track by adjusting their bedtime and wake-up time by 15 minutes each day. Keep shifting until their schedule matches the school day.

This works best when you start at least a week before the first day. Waiting until the night before is a recipe for a rough morning.

Most parents (80%) say their kids already have a regular bedtime. If you’re still figuring out what time your child should go to bed, try the AASM Bedtime Calculator. Just select their age and wake-up time to find the best bedtime for a full night of sleep.

What’s getting in the way of sleep?

Plenty of things can throw off a child’s sleep schedule. Parents say the biggest sleep disruptors are:

• Social media
• Homework
• Clubs, sports and other activities
• Afterschool jobs

To keep these from taking over bedtime, try this:

• Set a consistent bedtime, even on weekends
• Power down electronics at least one hour before bed
• Keep phones, tablets and TVs out of the bedroom at night
• Avoid caffeine in the afternoon and evening
• Build a relaxing routine like reading or taking a warm shower

Make sleep a priority

Talk with your child about how sleep helps them do better in school and feel better during the day. Treat sleep like any other back-to-school essential — just as important as school supplies or new shoes. And if your child keeps having trouble falling or staying asleep, don’t wait. Talk to your doctor and ask if the sleep team at an accredited sleep center could help.

A few small changes now can make a big difference this school year. Rested kids are ready kids.

Medical review by Helena Schotland, MD

Related:

• The truth about melatonin use in kids
• Caffeine energy products and kids: A risk to sleep and health
• Sleep experts urge focus on children’s sleep health
• Half of parents co-sleep with their child, new survey finds

Authored by: Kate Robards

The post Back to school sleep tips every parent should know appeared first on Sleep Education.

Study reveals trends in kids’ caffeine consumption

Researchers analyzed data from more than 32,000 cases of caffeine energy product exposure among children and adolescents between 2011 to 2023. The rate of exposure increased 17% during this period.

Children under 6 years old accounted for the majority of cases (69.6%), with a 20% rise in exposures over the study period. This suggests caffeine energy products remain both accessible and appealing to young kids. Most exposures in this age group were accidental.

Among teenagers, most exposures were intentional, often categorized as “misuse.” Teens may seek these products for an energy boost or as part of risky behavior.

While most cases didn’t require medical care, nearly 15% resulted in treatment at a health care facility and almost 2% led to hospital admission. Common symptoms included agitation, vomiting, rapid heart rate, nausea and even seizures. Solid formulations — like caffeine pills or chewables — were more likely to result in serious medical outcomes than liquids.

How caffeine disrupts sleep

Caffeine is a stimulant that blocks adenosine, a brain chemical promoting sleepiness. This interference makes it harder to fall and stay asleep. For children and teens, whose brains and bodies are still developing, lost sleep can have significant consequences.

Did you know:

• Chronic sleep deprivation can lead to structural changes in the brain. A 2022 study found that pre-teens sleeping less than nine hours daily had more mental health and behavioral challenges, such as impulsivity, stress, anxiety and aggressive behavior, compared to those who got sufficient sleep. Additionally, brain imaging showed harmful changes in areas of the brain responsible for attention, memory, and inhibition control in children getting less than nine hours of sleep daily. These changes in brain structure persisted over two years — a finding that suggests long term harm for those who don’t get enough sleep.
• Sleep-deprived teens are at a higher risk of developing depressive and suicidal thoughts. A study published in 2023 found that high school students who regularly get inadequate sleep (less than eight hours) on school nights were significantly more likely to experience poor mental health and negative feelings, including sadness, hopelessness and suicide planning.
• Insufficient sleep can lead to risky behavior and poor judgment. Research found that teens who get less than eight hours of sleep on school nights were more likely to engage in risky behaviors like substance use, sexual activity or reckless driving. One study found that students who got the least amount of sleep on school nights reported greater alcohol usage than those students who got the most sleep.

Lack of sleep doesn’t just lead to tiredness — it can weaken emotional control, impair judgment and make it harder for kids and teens to focus, learn and make healthy decisions.

How much sleep do kids and teens need?

The American Academy of Sleep Medicine provides recommendations for optimal sleep durations by age:

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

Getting enough sleep supports memory, mood, and helps the body repair itself and regulate important hormones. To help families find the right bedtime, AASM offers a bedtime calculator.

The bottom line

Caffeine energy products pose real risks to children and teens, not only through immediate health effects but also by interfering with critical sleep needs.

Parents and caregivers should keep energy drinks out of reach, check labels for hidden caffeine sources and discuss the dangers with their children — especially teenagers. Encouraging healthy sleep habits and caffeine-free ways to boost energy, such as staying hydrated and getting natural sunlight, can make a big difference.

Protecting children’s sleep isn’t just about preventing tiredness — it’s about supporting their physical and mental health, emotional resilience and long-term success.

If your child is experiencing ongoing sleep problems, visit the AASM sleep center directory to get help from the sleep team at an accredited sleep center.

Medical review by Margaret Hovda, MD

Related:

• Navigating caffeine’s effects on sleep and alertness
• Sleep and caffeine
• Studies link caffeine to bad sleep habits and poor school performance in young teens
• Sleep disorders in children
• The truth about melatonin use in kids

Authored by: Kate Robards

The post Caffeine energy products and kids: A risk to sleep and health appeared first on Sleep Education.

Why sleep matters for kids

Sleep is essential for children’s physical and mental health. It helps their bodies grow, strengthens the immune system and supports brain development. When children sleep, their brains process what they learned during the day, helping them retain information and build new skills. Sleep also supports emotional regulation, helping kids handle stress, frustration and social interactions more effectively.

Without enough sleep, kids may face serious challenges. According to an AASM survey, parents reported that poor sleep affected their children’s mood (58%), attitude (49%), behavior (49%), physical energy (44%) and academic performance (30%). Over time, sleep deprivation can contribute to obesity, depression and an increased risk of chronic diseases.

Sleep also offers a natural way to support children’s health without relying on medication. It improves focus, emotional stability and physical energy — all key factors for success in school and life.

“Making sleep health a priority is one of the simplest and most effective ways to support the next generation,” said Dr. Eric Olson, president of the AASM. “Sleep can impact every aspect of a child’s well-being — physical growth, mental resilience, learning ability and even long-term disease prevention. By investing in sleep research and education, we can make a meaningful, lasting impact on our nation’s children.”

Make America Healthy Again Commission

Chaired by Health and Human Services Secretary Robert F. Kennedy Jr., the Make America Healthy Again Commission is developing recommendations for President Trump on how to address chronic diseases in children.

The Healthy People 2030 initiative of the Office of Disease Prevention and Health Promotion is one example of how the federal government is already emphasizing the importance of sleep for health, productivity, well-being, quality of life and safety. Its sleep health objectives include increasing the number of children and teens who get enough sleep.

The need for more sleep research

Advancing research in sleep science is vital for understanding and preventing health conditions that begin in childhood and continue into adulthood. Scientific studies link poor sleep in children to long-term health issues, including chronic diseases, weakened immune function and mental health challenges. More funding for pediatric sleep research is essential to allow scientists to develop evidence-based strategies to improve kids’ sleep habits and prevent these problems before they start.

The National Center on Sleep Disorders Research, established by Congress in 1993, plays a vital role in advancing sleep science. Increased funding for the center would drive new studies on how sleep affects children’s growth, learning and well-being. This research could lead to better strategies and interventions to improve children’s sleep health at a national level.

“By supporting policies that promote healthy sleep and funding research to better understand its impact, we can take meaningful steps toward preventing disease and improving the well-being of everyone — especially our children,” said Dr. Olson. “Prioritizing sleep health is a vital part of the broader mission to ‘Make America Healthy Again’ by addressing one of the most fundamental yet often overlooked aspects of our health.”

Learn more about the importance of sleep at sleepisgoodmedicine.com.

If you have an ongoing sleep problem, use the AASM’s sleep center directory to get help from the sleep team at an accredited sleep center.

Related:

• Healthy sleep is vital to children’s well-being
• Late bedtimes linked with childhood obesity
• Sleep disorders in children
• Resolution 1103 supports the designation of National Student Sleep Health Week

The post Sleep experts urge focus on children’s sleep health appeared first on Sleep Education.

Safe sleep for infants

Creating a safe sleep environment is essential. The Centers for Disease Control and Prevention reports that in 2022, over 1,000 infants died from accidental suffocation and strangulation in bed.

“Co-sleeping is unsafe for infants, and routinely co-sleeping can potentially detract from the development of healthy sleep habits in children of any age,” said Dr. Rakesh Bhattacharjee, sleep physician and AASM spokesperson. “Consistently sleeping in their own sleep space may help children foster healthy sleep patterns.”

The American Academy of Pediatrics recommends that infants sleep in the same room as parents — but on a separate sleep surface designed for babies — for at least the first six months.

Tips for infant sleep safety

An AASM health advisory provides these tips to ensure a safe sleep environment for infants:

• Always place infants on their backs to sleep.
• Use a firm, flat surface with a fitted sheet, such as a crib, bassinet or playpen that meets U.S. Consumer Product Safety Commission standards.
• Keep soft objects like additional sheets, blankets, crib bumpers, stuffed animals and toys out of the infant’s sleep area.
• Maintain a quiet sleep environment with no loud or continuous noise.

Is co-sleeping right for your family?

Occasionally co-sleeping with a scared or sick child is understandable, but regularly sharing a bed can impact long-term sleep habits. Parents should consider whether co-sleeping is supporting their child’s ability to develop independent and healthy sleep routines.

“As parents, we should be helping our children develop habits and learn routines that establish good sleep hygiene that will enable them to enjoy the benefits of healthy sleep for a lifetime,” said Dr. Bhattacharjee.

If you have concerns about your child’s sleep, visit the AASM’s sleep center directory to get help from the sleep team at an accredited sleep center.

Related:

• Stressed parents, sleepless nights
• The truth about melatonin use in kids
• Sleep disorders in children

The post Half of parents co-sleep with their child, new survey finds appeared first on Sleep Education.

What inspired you to create a podcast specifically designed to help kids fall asleep?

The idea for Cozy Critters was born out of a desire to create a calming bedtime ritual for kids that was both fun and educational. Coming from a kids’ publishing and podcasting background, I saw bedtime as an opportunity to spark curiosity about the natural world while providing a peaceful environment that helps kids wind down. Animals have a universal appeal, and combining their stories with gentle sounds and narration felt like the perfect recipe for a good night’s sleep.

Can you share some of the challenges children often face when trying to fall asleep, and how you tailored the podcast to address them?

Children can struggle with bedtime due to anxiety, an overactive imagination, or simply resisting the transition from playtime to rest. I designed Cozy Critters to tackle these challenges by creating a soothing atmosphere. The slow-paced storytelling, soft voice, and nature-inspired soundscapes gently signal to the brain that it’s time to relax. The content is positive and reassuring, helping to replace any stressful thoughts with peaceful imagery.

How do you decide on themes, stories, or sounds that will be soothing and engaging for kids?

I focus on animals because they naturally inspire wonder and curiosity. Each episode is built around a gentle “adventure,” where Dougie Pickles and Miss Meow Meow visit an animal getting ready for bed. Themes are chosen to balance educational tidbits with a calming tone (and some jokes along the way). The sound design is key — soft rustling leaves, distant waves, or gentle purring from Miss Meow Meow create an immersive but peaceful backdrop. My goal is always to be engaging enough to hold attention without being overly stimulating.

What kind of feedback have you received from parents, and how has that shaped the podcast’s content over time?

The feedback from parents has been heartwarming (and kids all around the world send in animal requests every day!). They’ve shared how Cozy Critters has become a nightly tradition in their homes, helping kids fall asleep faster. And when they wake up, they’re excited to talk about all the animal facts they learned on the show. Parents have also mentioned that the pacing and volume are crucial, so I’ve refined these elements to ensure every episode is consistently soothing. Several parents mentioned they’d like longer episodes, in addition to the two story-driven episodes each week (which are about 10-15 minutes each), so I offer a one-hour soundscape episode. These episodes have an intro of two to three minutes followed by relaxing sounds, such as a crackling campfire or a jungle treehouse. Some parents even use the podcast themselves to unwind after a long day, which is a huge compliment!

Are there any research findings that guided your approach to creating sleep-friendly audio content?

I draw from several studies on sleep hygiene and the effects of auditory stimulation on relaxation. Research shows that consistent, calming routines help kids transition to sleep more easily, so I structured Cozy Critters episodes to follow a predictable flow. The use of nature sounds and soft speech aligns with findings that these elements lower stress and promote relaxation. I’ve also kept the episodes screen-free and distraction-free to help establish a strong association with sleep.

You can listen to Cozy Critters ad-free on Apple Podcasts, Spotify, PodBean, iHeartRadio and on other popular platforms, or on Yoto, the kids’ speaker device.

Related:

• Sleep disorders in children
• The truth about melatonin use in kids
• Healthy sleep is vital to children’s well-being

The post Meet the creator of Cozy Critters — The podcast helping kids fall asleep fast appeared first on Sleep Education.

Over the past decade, parents have consistently reported higher stress levels compared to other adults, according to the advisory. In 2023, 33% of parents said they had experienced high levels of stress in the past month, compared to only 20% of other adults.

The effects of stress can be profound. Forty-one percent of parents said they feel too stressed to function most days, and almost half said their stress is overwhelming.

Stress takes a toll on parents’ quality of time with their partners, sleep and leisure time, which can, in turn, affect their children’s emotional and cognitive development.

The link between stress and sleep

Parental stress and sleep are closely connected, with each affecting the other. Research shows that poor sleep can make stress worse, and high stress can lead to more sleep problems.

A study published in PLOS ONE found that parents with sleep disorders, or whose children have sleep disorders, are significantly more stressed. In an analysis involving over 14,000 people, researchers found that those with sleep disorders experienced nearly double the stress compared to those without sleep issues.

Similarly, a small pilot study revealed that mothers’ sleep quality was a strong predictor of mood, stress and fatigue levels. Another study found that mothers with shorter, later, and more variable sleep had higher stress levels, which made falling asleep even harder.

Quality sleep is essential for managing stress. When parents get enough rest, they feel better equipped to respond to the demands of family life. Good sleep helps boost cognitive function, memory and concentration. Prioritizing sleep is a powerful way to reduce stress and improve overall mental health.

Stress and children’s sleep: A two-way street

Parents aren’t just losing sleep because of their own stress. Children’s sleep patterns play a big role, too.

For new parents, sleep deprivation is common in the first few years of a baby’s life, and the effects can be significant. When infants have sleep issues, the whole family feels the impact. A 2023 study found that parents who were unhappy with their baby’s sleep at 4–6 months were more likely to report sleep problems when their child became a toddler.

Parental stress is closely tied to how parents perceive their children’s sleep. Research shows that parents who see their child’s sleep as challenging often report higher stress levels.

Parents’ well-being directly impacts their children. When parents are stressed, it can lead to disrupted sleep routines and other poor habits in children, such as increased screen time. In fact, stress during pregnancy has been linked to sleep issues in early childhood, suggesting that the link between parental stress and children’s sleep may begin before birth.

Sleep quality in parents also influences the quality of their caregiving. Poor sleep in mothers has been associated with less positive parenting. A study of over 400 mother-toddler pairs found that sleep deficits in mothers contributed to higher stress and less positive interactions during bedtime — a critical moment in a child’s day.

These findings emphasize how important sleep is, not just for parents’ well-being, but for their ability to provide nurturing care.

Improving sleep for a healthier family

Improving sleep may be the key to reducing stress for both parents and children. Children’s sleep health is closely linked to the sleep quality of their parents. This means that when parents prioritize better sleep, it can benefit everyone.

Adopting healthy sleep habits can lead to better rest for the entire family. Simple changes can make a big difference. Keeping a consistent bedtime and establishing relaxing bedtime routines are effective ways to improve sleep quality.

When parents prioritize their well-being, whether through better sleep, exercise or stress reduction, the effects ripple throughout the household. Stress may be unavoidable, but sleep is a powerful tool to help manage it.

Medical review by Katherine Moawad, DO

Related:

• Sleep disorders in children
• Breaking the cycle of stress, negative thoughts and sleeplessness
• Healthy sleep is vital to children’s well-being
• The way you handle stress may affect your sleep

Authored by: Kate Robards

The post Stressed parents, sleepless nights appeared first on Sleep Education.

What is melatonin and how does it work?

Melatonin is a hormone that helps regulate the body’s internal clock. It’s widely available as an over-the-counter supplement in the U.S. Melatonin is the second-most popular “natural” product that parents give to their children, next to multivitamins.

There’s strong evidence that melatonin can help adjust sleep timing in people who have jet lag, shift work disorder or a delayed sleep-wake phase. But what about other sleep problems? There’s not as much evidence there, especially for kids. So, what does this mean? Should parents be giving it to their children?

Is melatonin a quick fix?

“Melatonin is often seen as a quick fix for sleep problems, but it’s not a one-size-fits-all solution,” said Dr. Jocelyn Y. Cheng, a sleep medicine physician and AASM Public Safety Committee member. She advised using melatonin for kids only with caution — and ideally under the guidance of a health care professional.

Overdose concerns

Following the pandemic, there are growing reports of melatonin overdose, calls to poison control centers and emergency room visits for children. This prompted the AASM to issue a health advisory about melatonin use in kids and teens.

Melatonin supplements are classified as dietary supplements, meaning they are not heavily regulated by the FDA. These supplements can vary significantly in dosage, especially in chewable forms. This makes it easy for kids to take too much. In one study, melatonin ranged from less than one-half to more than four times the amount stated on the label.

Also, supplements may contain chemicals that are considered controlled substances. In a recent study, researchers found quantities of a controlled substance used in the treatment of several neurological disorders in 8 of the 30 melatonin supplements tested.

Choosing products with the USP Verified Mark can help ensure the quality of the supplement. This mark indicates the product meets certain quality control standards, but only a few melatonin products have earned it.

What can parents do before using melatonin?

“Many sleep problems can be addressed through behavioral changes and improved sleep habits,” Dr. Cheng said. Before trying melatonin, try these tips:

• Set a regular bedtime: Use the AASM’s online bedtime calculator.
• Create the right environment: Keep the bedroom cool, dark and quiet.
• Make a calming routine: A relaxing pre-sleep routine can make a big difference.

Final thoughts

Melatonin can improve sleep in children whose body clocks are “off schedule” and in some children with developmental problems. It can be helpful, but it’s not always the best answer for kids.

Simple changes in bedtime habits might solve the problem without supplements. Always talk to a pediatric health care professional before giving melatonin to your child.

Related:

• Sleep disorders in children
• Experts tackle questions about healthy sleep on Reddit
• Over the counter: Will melatonin cure your sleep problems?

The post The truth about melatonin use in kids appeared first on Sleep Education.

This year, sleep experts engaged with the Reddit community to provide insights into fostering healthy sleep patterns in children and teens. Several sleep experts participated in an “Ask Me Anything” (AMA) session on Reddit. Seema Khosla, MD; David Kuhlmann, MD; Shalini Paruthi, MD; and Susheel Pandit Patil, MD, PhD, collectively received an impressive response of more than 1.7 thousand comments.

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

How do I convince my 6-year-old to sleep through the night in her bed? She has only slept fully through the night 3-4 times in her entire life!

Shalini Paruthi, MD (SleepExpertParuthi): This might be a medical sleep disorder preventing your child from sleeping through the night, rather than a behavioral sleep problem. If your child snores, it is important to discuss with your pediatrician, a sleep physician or an ENT (ear, nose and throat) physician about possible sleep apnea, which can cause a lot of awakenings at night.

Additionally, ask to have your child’s ferritin and iron panel checked. If your child has a Ferritin < 75 or iron saturation < 20%, iron supplementation based on weight under your pediatrician’s or sleep doctor’s supervision, can significantly improve insomnia, awakenings, growing pains and restless legs syndrome in children.

Behaviorally, bedtime passes can be helpful after the above is addressed. Give your daughter a bedtime pass (foamy cutout/index card with drawings/stickers) at bedtime. She has to turn it in if she needs to talk to you or come out of her room after being tucked in. If she keeps the pass till morning, she can trade in the pass for a prize like a sticker, 5 extra minutes of tablet time or piece of chocolate (whatever you are OK with).

Why are some people more prone to insomnia? I’ve had it since I was a young child.

Susheel Pandit Patil, MD, PhD (SleepExpertPatil): There is something known as the 3 P’s for insomnia – predisposing, precipitating and perpetuating factors. Predisposing features can include genetic or familial basis or underlying health conditions. Precipitating factors include things like a health care event, stress at home or at work, etc. Perpetuating factors can include things we do that perpetuate insomnia like staying in bed when we are not sleepy.

The best long-term treatment for insomnia is cognitive behavioral therapy for insomnia. CBT-I combines behavioral strategies, such as setting a consistent sleep schedule and getting out of bed when you are struggling to sleep, with cognitive strategies, such as replacing fears about sleeplessness with more helpful expectations. Recommendations are customized to address each patient’s individual needs and symptoms. CBT-I provides customized strategies for those experiencing chronic insomnia.

What are your thoughts on melatonin?

David Kuhlmann, MD (SleepMD1): Melatonin is not an ideal sleep aid, but no sleep aid is ideal. I would focus first on figuring out why you feel like you need melatonin. I view insomnia as I view pain: It is not necessarily a symptom, but more of a disease. If you can figure out what is causing your insomnia, you may be able to treat it. And remember, 1) it is more empowering to use cognitive behavioral therapy for insomnia and 2) 10mg of melatonin could be 3 or 20mg and it may have other things in it.

Seema Khosla, MD (FargoSleepDoc): Melatonin supplements appear to be safe. There is no evidence of serious risks related to their use, but the long-term effects of melatonin are unknown. The bigger issue might be that you may be creating a ritual where you associate taking the supplement and then falling asleep. If you are having difficulties falling asleep, you may wish to consider cognitive behavioral therapy for insomnia.

Editor’s note: Last year, the AASM released a health advisory recommending that parents talk to a health care professional before giving melatonin or any supplement to children. This advisory comes amid growing reports of melatonin overdose, calls to poison control centers, and emergency room visits for children.

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:

• David Kuhlmann, MD: SleepMD1
• Shalini Paruthi, MD: SleepExpertParuthi
• Seema Khosla, MD: FargoSleepDoc
• Susheel Pandit Patil, MD, PhD: SleepExpertPatil

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

Related:

• Ask them anything: Experts discuss healthy sleep on Reddit
• With back to school comes back to sleep
• Sleep experts highlight healthy sleep for students on Twitter
• Healthy sleep is vital to children’s well-being

Authored by:

Kate Robards

The post Experts tackle questions about healthy sleep on Reddit appeared first on Sleep Education.

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

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