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Glennon Kid Kevin gains the sleep necessary to fuel his growth and development

Getting a Good Night’s Sleep

Are your kids getting enough sleep? Chances are they’re not. The Centers for Disease Control and Prevention (CDC) notes that 6 out of 10 middle schoolers and 7 out of 10 high schoolers don’t get enough sleep. Younger children are also not getting the recommended amount of good quality sleep.

Sleep is necessary to rest minds and fuel growth and development. Newborns and infants need at least 12 to 17 hours of sleep within 24 hours, including daytime naps. Elementary school children should sleep for 9 to 12 hours, and teens should get between 8 and 10 hours of sleep each night.

We asked SLUCare pulmonologist and board-certified sleep medicine specialist Brent Haberman, MD, how to help children get a good night’s sleep.

What are some clues that my child isn’t getting enough sleep?

Being drowsy or cranky in the morning, having difficulty waking up or falling asleep when not stimulated are signals that your child may be sleep-deprived. Even hyperactivity can be a sign. Young children who are sleep deprived can sometimes run around a room and parents don’t realize their child is simply trying to stay awake.

How can I encourage good sleep habits?

Establishing a bedtime routine that calms children down and allows them to soothe themselves to sleep is the key to a good night’s sleep. The routine can include a warm bath, reading a book or playing a quiet game. Shut off anything with a lighted screen — phone, computer, tablet, television — at least one hour before bedtime and discourage any fast-paced activity before bed. I recommend several books:

Brent Haberman, MD, SLUCare pulmonologist and boardcertified sleep medicine specialist

• Healthy Sleep Habits, Happy Child by Marc Weissbluth, MD • Solve Your Child’s Sleep Problems by Richard Ferber, MD • On Becoming Babywise by

Robert Bucknam.

What if my child complains about a strict bedtime routine?

Be a bit flexible and allow them to make some choices. Does your child want to read before or after a bath? Play for 15 minutes before or after getting pajamas on? If they are part of the decisionmaking process, they are more prone to stick with a bedtime routine.

What if my child wakes up in the middle of the night?

They should be listened to and then put back to bed. If they come into your room, walk with your child back to their room and make sure they get back into bed to fall asleep. Minimize conversation and don’t turn on any bright lights. Co-sleeping in a parent’s bedroom is not recommended for safety and behavioral reasons.

Jack Griswold during a visit to The Pediatric Sleep and Research Center at SSM Health Cardinal Glennon

Should I rock my child back to sleep?

I don’t advise that. Put them in bed while they are drowsy yet still awake because children need to learn how to fall asleep on their own.

What about night lights?

Night lights are fine as long as they are not overly bright to interfere with sleep. Some lights progressively dim over time, which may be good to use. Also, check the brightness of digital clocks, which may have intense blue lights that interfere with sleep unless they are turned away from the bed.

Are “security” blankets okay to use?

These are not meant to be used for infants, as they may pose a suffocation hazard.

Should I allow a child to have a television in their room?

We discourage any television in a child’s room because it can keep their brains overly stimulated and delay sleep. Several studies have shown that having a television in the bedroom has been associated with reduced sleep. Older children also may have phones or computers in their rooms. Monitor late-night usage and set limits on how late they can be used. You may have to tell your child to leave their phones and computers in another room.

Should I let my child sleep late on weekends?

Allowing a child to sleep late is okay every once in a while. Still, it’s not a good practice because not only will it make it difficult for them to fall asleep at an appropriate bedtime, it also will negatively impact the body’s ability to regulate its internal circadian rhythm. This internal clock is responsible for our sleep-wake cycles.

What about naps?

Naps are normal and vital for infants and young children. An occasional nap is fine for older children, but falling asleep regularly could be a sign of sleep deprivation or that they have a sleep disorder.

When should I see a sleep medicine specialist?

If your child is consistently sleepy, snores loudly or wakes up multiple times during the night, talk with your doctor. A sleep study may be recommended. If your child exhibits fear or anxiety for several weeks and can’t be comforted, that also may be the time to seek advice from your pediatrician.

What other tips do you recommend?

Don’t drink anything caffeinated in the late afternoon and evening. These include soda, energy drinks, hot chocolate, tea and even some bottled waters that have caffeine

We all need to recognize that good quality sleep is vital to our health and well-being. Sleep allows us to recharge our bodies, both physically and mentally. When you don’t get enough sleep, it can lead to attention or behavioral problems, a diminished immune system, fatigue and poor mental health. So, if you or your child are not getting enough sleep, it’s really important to find out why.