Sleep problems in children

Children and teenagers need at least nine hours of sleep a night. Sleep problems and  lack of sleep can have negative effects on their performance in school, extracurricular activities and  social relationships.

A lack of sleep may cause:

• Accidents and injuries
• Behaviour, mood and performance problems
• Memory, concentration and learning difficulties
• Slower reaction times

Signs of sleep problems in children

Talk to your doctor if your child shows any of the following signs of a sleep problem:

• Snoring
• Breathing pauses during sleep
• Problems with sleeping through the night
• Difficulty staying awake during the day
• Unexplained decrease in daytime performance
• Unusual events during sleep

Tips for helping your child’s sleep problem

• Establish a regular time for bed each night and do not vary it. Similarly, the waking time should not differ from weekdays to weekends by more than 60-90min.
• Create a relaxing bedtime routine, such as giving your child a warm bath and reading a story
• Do not give children any food or drinks with caffeine within six hours of bedtime
• Make sure the bedroom is dark and the temperature comfortable
• Keep the noise level in the house low
• Avoid giving children large meals close to bedtime
• Make after-dinner playtime a relaxing time. Too much excitement close to bedtime can keep children awake
• There should be no television, radio or music playing while the child is going to sleep
• Infants and children should be put to bed when they appear tired but are still awake (rather than falling asleep in the parent’s arms or in another room). Parents should avoid getting into bed with a child in order to get them to sleep. If this is difficult, they should consult their doctor or a sleep specialist