It’s normal for children’s sleep schedules to flex over the summer, with longer days and less need for early morning starts. But as the summer ends and school and daycare schedules resume, it’s important to shift back to a healthy sleep routine.
Children need more sleep than adults — how much more depends on their age. Preschoolers need about 10 hours of sleep a night, plus a daytime nap when they are younger. Infants and toddlers need more, and school-age children and adolescents a little less. If children and adolescents stay up too late on school nights, they will suffer when their sleep is cut short in the morning.
Why children’s sleep schedules matter
Sleep affects every aspect of a child’s well-being. Becca Hammonds, PhD and Andrea Fidler, PhD, psychologists in the Sleep Center at Children’s Hospital of Philadelphia (CHOP) discuss key ways in which sleep shortages are harmful to children.
Mood
Children who don’t get enough sleep can be cranky and irritable. They may have less control of their emotions. What parents take for adolescent moodiness is often due to lack of sleep and can disappear with healthier sleep habits.
Behavior
Young children with sleep shortages can be overactive and disobedient. Or they can appear withdrawn, depressed, and unmotivated. Sleep-deprived teens are more likely to engage in risky behaviors.
Cognitive ability
Children’s attention, concentration, memory, problem-solving and decision-making skills all drop with lack of sufficient sleep. A child’s primary job is to do well in school. Parents can help set their children up for academic success by enforcing healthy sleep routines.
Health
Studies show an association between insufficient sleep and higher weights. Poor sleep is also linked with the likelihood of developing diabetes and, over a longer term, with heart problems.
Injury from accidents
The effect of sleep on concentration and decision-making also ties lack of sleep with higher rates of injury from accidents. For young children, a key risk window is the walk to and from school or the school bus, especially crossing roads and getting on and off the bus. Children who have not had enough sleep do not do as well in making decisions about when to cross the street safely.
For teenage drivers, there’s a different danger: a very high risk of accidents due to drowsy driving. As new drivers, adolescents are already more prone to error. Add sleepiness to the equation and the danger rises. Statistics show the greatest frequency of teen driving accidents are in the afternoon, after school lets out, and late at night. And those rates go down in school districts with later start times that encourage heathy sleep.
Family functioning
When children are struggling with a lack of sleep, parents' sleep may also be affected. "No one is their best self when they are sleep deprived," says Dr. Andrea Fidler. The result is often an increase in arguments and battles of will. Healthy sleep for everyone in the family can bring down the emotional temperature at home, so life is more comfortable and relationships improve.
How to bring children’s sleep schedules into a healthy routine
"Healthy sleep habits don't always come naturally to children and adolescents," says Dr. Becca Hammonds. "The good news is that there are strategies to help provide the optimal conditions to promote healthy sleep."
- Make sleep a priority for your family.
- Create a bedroom environment that is conducive to sleep. It should be cool, dark, quiet, and boring.
- Establish and follow a bedtime routine. For young children and teenagers that involves a wind-down period with quiet, calming activities, like a bath or reading. Then a clear time when the lights go out and electronics go away.
- Avoid caffeine. Sodas are an obvious source, but teenagers can develop a habit of drinking iced tea in the summer. Even chocolate contains caffeine. Cut out all caffeine for your children in the afternoon and evening.
- Avoid drastic changes to your child's sleep schedule on weekends or non-school days. Have your child go to sleep and wake up within 1-2 hours of their typical school bedtime and wake-time.
If you have concerns about your child's sleep, such as snoring or breathing issues, difficulty falling or staying asleep, or if poor quality sleep is affecting their daytime mood or behavior, please consult with your pediatrician or contact the CHOP Sleep Center at 215-590-3749.
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It’s normal for children’s sleep schedules to flex over the summer, with longer days and less need for early morning starts. But as the summer ends and school and daycare schedules resume, it’s important to shift back to a healthy sleep routine.
Children need more sleep than adults — how much more depends on their age. Preschoolers need about 10 hours of sleep a night, plus a daytime nap when they are younger. Infants and toddlers need more, and school-age children and adolescents a little less. If children and adolescents stay up too late on school nights, they will suffer when their sleep is cut short in the morning.
Why children’s sleep schedules matter
Sleep affects every aspect of a child’s well-being. Becca Hammonds, PhD and Andrea Fidler, PhD, psychologists in the Sleep Center at Children’s Hospital of Philadelphia (CHOP) discuss key ways in which sleep shortages are harmful to children.
Mood
Children who don’t get enough sleep can be cranky and irritable. They may have less control of their emotions. What parents take for adolescent moodiness is often due to lack of sleep and can disappear with healthier sleep habits.
Behavior
Young children with sleep shortages can be overactive and disobedient. Or they can appear withdrawn, depressed, and unmotivated. Sleep-deprived teens are more likely to engage in risky behaviors.
Cognitive ability
Children’s attention, concentration, memory, problem-solving and decision-making skills all drop with lack of sufficient sleep. A child’s primary job is to do well in school. Parents can help set their children up for academic success by enforcing healthy sleep routines.
Health
Studies show an association between insufficient sleep and higher weights. Poor sleep is also linked with the likelihood of developing diabetes and, over a longer term, with heart problems.
Injury from accidents
The effect of sleep on concentration and decision-making also ties lack of sleep with higher rates of injury from accidents. For young children, a key risk window is the walk to and from school or the school bus, especially crossing roads and getting on and off the bus. Children who have not had enough sleep do not do as well in making decisions about when to cross the street safely.
For teenage drivers, there’s a different danger: a very high risk of accidents due to drowsy driving. As new drivers, adolescents are already more prone to error. Add sleepiness to the equation and the danger rises. Statistics show the greatest frequency of teen driving accidents are in the afternoon, after school lets out, and late at night. And those rates go down in school districts with later start times that encourage heathy sleep.
Family functioning
When children are struggling with a lack of sleep, parents' sleep may also be affected. "No one is their best self when they are sleep deprived," says Dr. Andrea Fidler. The result is often an increase in arguments and battles of will. Healthy sleep for everyone in the family can bring down the emotional temperature at home, so life is more comfortable and relationships improve.
How to bring children’s sleep schedules into a healthy routine
"Healthy sleep habits don't always come naturally to children and adolescents," says Dr. Becca Hammonds. "The good news is that there are strategies to help provide the optimal conditions to promote healthy sleep."
- Make sleep a priority for your family.
- Create a bedroom environment that is conducive to sleep. It should be cool, dark, quiet, and boring.
- Establish and follow a bedtime routine. For young children and teenagers that involves a wind-down period with quiet, calming activities, like a bath or reading. Then a clear time when the lights go out and electronics go away.
- Avoid caffeine. Sodas are an obvious source, but teenagers can develop a habit of drinking iced tea in the summer. Even chocolate contains caffeine. Cut out all caffeine for your children in the afternoon and evening.
- Avoid drastic changes to your child's sleep schedule on weekends or non-school days. Have your child go to sleep and wake up within 1-2 hours of their typical school bedtime and wake-time.
If you have concerns about your child's sleep, such as snoring or breathing issues, difficulty falling or staying asleep, or if poor quality sleep is affecting their daytime mood or behavior, please consult with your pediatrician or contact the CHOP Sleep Center at 215-590-3749.
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