Released August 7, 2009
LITTLE ROCK, Ark. - Constant colds, low energy, irritability - it's possible these are symptoms your school-age child isn't getting enough sleep, according to Margaret Harris, extension health specialist with the University of Arkansas Division of Agriculture.
Sleeplessness isn't an uncommon problem among children, though the causes vary.
According to the 2004 Sleep in America Poll, which examined the sleep habits of children, 69 percent of children experience one or more sleep problems several times a week.
"Children between the ages of 6-9 need about 10 hours of sleep a night," Harris said. "Preteens need more than nine hours a night."
The symptoms of sleeplessness in children are much the same as those experienced by adults, including an inability to stay focused, lacking energy, having less ability to fight disease and just plain feeling grouchy, anxious or combative.
Harris offered some tips for helping children sleep through the night, or get a sufficient number of hours of sleep each night:
- Keep a regular bedtime. Constant changes will reset a child's body clock.
- Don't feed big meals at bedtime.
- Be sure any after-dinner and after-homework playtime is relaxing, not hyperactive.
- Don't serve caffeinated beverages, including iced tea, hot cocoa and soft drinks, within six hours of bedtime.
Another important task is to ensure there are no distractions in the bedroom after "lights out."
"Televisions, computer games, even reading can conspire to keep a child awake long past the time he or she needs to be asleep," Harris said. "Confine the distractions to pre-bedtime hours."
Strategies for ensuring sleep are not one size fits all. Each child will have an individual routine at bedtime.
"Also keep in mind that each child has his or her own routine for falling asleep," Harris said. "Some are ‘out' as soon as the head hits the pillow. Others need a little downtime to ease into sleep."
For more information about keeping children healthy, visit http://www.uaex.edu.
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http://www.uaex.edu/news/august2009/0807sleep.htm
Writer: Elizabeth Fortune, (501) 671-2120, efortune@uaex.edu
