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