Sleep Related Disorders

Why is good quality sleep important in children?

Sleep plays a crucial role in the development of young minds. In addition to having a direct effect on happiness, research shows that sleep impacts alertness and attention, cognitive performance and mood. Sleep also has important effects on growth, especially in young infants and toddlers.

According to the American Academy of Pediatrics, 25% of children under the age of 5 years do not get adequate, good quality sleep. This is disturbing as with improper sleep in children the following problems can arise

Poor growth

Poor academic performance

Mood swings and hyperactivity

Anxiety and depression

Poor immune system development

Allergic rhinitis

Increased risk of cardiovascular diseases later in life

What is the adequate duration of sleep in a child?

	Age group	Recommended sleep duration
New born	0-3 months	14-17 hours
Infant	4-12 months	12-16 hours (including naps)
Toddler	1-2 years	11-14 hours (including naps)
Preschool	3-5 years	10-13 hours (including naps)
School age	6-12 years	9-12 hours
Adolescent	13-18 years	8-10 hours

Ref: Insufficient Sleep in Adolescents and Young Adults: An Update on Causes and Consequences Judith Owens, ADOLESCENT SLEEP WORKING GROUP, COMMITTEE ON ADOLESCENCE Pediatrics Sep 2014, 134 (3) e921-e932; DOI: 10.1542/peds.2014-1696

What is sleep hygiene?

Certain practices followed before bedtime and during the day help in improving sleep in children of all age groups. These are collectively called sleep hygiene methods.

At night, A consistent bedtime routine is helpful for making sure your child gets enough sleep. Try to do the same activities every day in the same order so your child forms a habit.

A typical bedtime routine would include:

Turning off computers, TV screens, video games, and other bright lights

Putting on night clothes and brushing teeth

Reading a light book, singing a lullaby, or taking a bath

Put the baby to sleep in his bed when he is drowsy or partially asleep.

In the day, the following sleep hygiene rules should be followed:

Arranging a balanced schedule with interspersed periods of rest and play

Keeping a regular bedtime

Making the bedroom a no-screen zone, even during the day

Providing a healthy diet

Using dark curtains to block out light, or a nightlight if they’re scared of the dark

Keeping the bedroom quiet, or using a white noise machine to mask outside sounds

Avoiding caffeine, large meals, and sugary treats before bedtime, opting for a healthy bedtime snack if necessary

How can I protect my child from having What are the various sleep related problems in children?

Issues that might seem minor to us like a new sibling, teething, an illness, a different place, a new caregiver, a change in schedule, or minor complaints like allergies, colds, and ear infections, are often very significant to a child and can affect child’s sleep. Sleep disorders are intricately intertwined with mental and physical health issues, with one exacerbating the other in a cycle that can be hard to break.

Some of the most common sleep disorders in children are

Obstructive sleep apnea,

Airway irritants like perfumes, incense sticks, mosquito repellants and passive Central sleep apnea

Night terrors and nightmares,

Sleep talking and sleepwalking,

Snoring, and

Restless leg syndrome

What can be done?

If you think your child may be suffering from one of these sleep disorders,

keep track of the symptoms in a sleep diary, and

Establishing good sleep hygiene habits

Consult a Pediatric Pulmonologist for guidance and appropriate treatment.