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Every teenager is different, though, and some teens need more than the recommended amount of sleep per night while others may require less.

Sleep is vital for people of any age. But especially in teens, profound mental, physical, social, and emotional development requires quality sleep.

Thinking and Academic Achievement

Given the importance of sleep for brain function, it is easy to see why teens who do not get enough sleep tend to suffer from excessive drowsiness and that can harm their academic performance.

Emotional Health

Most people have experienced how lack of sleep can affect mood, causing irritability and exaggerated emotional reactions. Over time, the consequences can be even greater for teens who are adapting to more independence, responsibility, and new social relationships.

Physical Health and Development

Sleep contributes to the effective function of virtually every system of the body. It empowers the immune system, helps regulate hormones, and enables muscle and tissue recovery.

Substantial physical development happens during adolescence, which can be negatively affected by a lack of sleep. For example, researchers have found that adolescents who fail to get enough sleep have a troubling , evaluated through blood pressure, cholesterol levels, and other factors. These findings may put them at higher risk of diabetes and long-term cardiovascular problems.

Decision-Making and Risky Behavior

Sleep deprivation can affect the development of the frontal lobe, a part of the brain that is critical to control impulsive behavior. Not surprisingly, numerous studies have found that teens who do not get enough sleep are more likely to engage in like drunk driving, texting while driving, riding a bicycle without a helmet, and failing to use a seatbelt. Drug and alcohol use, smoking, risky sexual behavior, fighting, and carrying a weapon are also in teens who get too little sleep.

Behavioral problems can have widespread effects on a teenager's life, putting their safety in jeopardy, harming their academic performance, and sometimes damaging their relationships with family and friends.

Accidents and Injuries

Insufficient sleep in teens can make them prone to accidental injury and even death. Of particular concern is an elevated risk of accidents as a result of drowsy driving. Studies have found that sleep deprivation can reduce reaction times with an effect similar to that of significant alcohol consumption. In teens, the impact of drowsy driving can be amplified by a lack of driving experience and a higher rate of distracted driving.

Insufficient sleep has been found to be higher among girls and people assigned female at birth. Older teens report getting less sleep than younger adolescents. Surveys have also found that teens who identify as Black, Asian, or multiracial have the highest rates of sleeping less than eight hours per night.

There is not one specific reason for sleep insufficiency among teens. Instead, several factors contribute to this problem, and these factors may vary from teenager to teenager.

Delayed Sleep Schedule and School Start Times

Adolescents develop a strong tendency toward being a "night owl," staying up later at night and sleeping longer into the morning. Experts believe this is a two-fold biological impulse affecting the circadian rhythm and sleep-wake cycle of teens.

First, teens have a sleep drive that builds more slowly, which means they do not start to feel tired until later in the evening. Second, the body starts producing melatonin later in the day, which is the hormone that helps promote sleep.

If allowed to sleep on their own schedule, many teens would get eight hours or more per night, sleeping from 11 p.m. or midnight until 8 a.m. or 9 a.m., but school start times in most school districts force teens to wake up much earlier in the morning. Because of the biological delay in their sleep-wake cycle, many teens simply are not able to fall asleep early enough to get eight or more hours of sleep and still arrive at school on time.

With reduced sleep on weekdays, teens may try to catch up by sleeping in on the weekend, but this can exacerbate their delayed sleep schedule and inconsistent nightly rest.

Time Demands

Many teenagers have a jam-packed weekly schedule. School assignments, work obligations, household chores, social life, community activities, and sports are just some of the things that can require their time and attention.

With so much to try to fit into each day, many teens do not allocate sufficient time for sleep. They may stay up late during the week to finish homework or during the weekend when hanging out with friends, both of which can reinforce their night owl schedule.

Additionally, pressure to succeed while managing these extensive commitments can be stressful, and stress has been known to contribute to sleeping problems and insomnia.

Use of Electronic Devices

Screen time late into the evening can contribute to sleeping problems. Using these devices can be stimulating, and incoming notifications can disrupt sleep. Evidence also points to suppressed melatonin production from exposure to the light from smartphones.

Sleep Disorders

Some teens have poor sleep because of an underlying sleep disorder. Adolescents can be affected by obstructive sleep apnea (OSA), which causes repeated pauses in breathing during sleep. OSA frequently causes fragmented sleep and excessive daytime sleepiness.

Though less common, teens can have sleep disorders like restless legs syndrome, which involves a strong urge to move the limbs when lying down, or narcolepsy, which is a disorder affecting the sleep-wake cycle.

Mental Health Conditions

Mental health conditions like anxiety and depression can be a challenge to quality sleep in teens as well as adults. Insufficient sleep can contribute to these conditions as well, creating a bidirectional relationship that can worsen both sleep and emotional wellness.

Neurodevelopmental Disorders

Teens who are having sleep problems should start by talking with their doctor about how much sleep they are getting and how it impacts their daily life. Their pediatrician can work to identify any underlying causes and craft the most appropriate and tailored treatment.

Depending on the cause of sleep problems, medications may be considered; however, in most cases, treatment with medications isn't necessary for teens to get better sleep.

A beneficial step is for teens to review and improve their sleep hygiene, which includes their sleep environment and habits. Some healthy sleep tips that can help in this process include:

Budgeting eight hours of sleep into your daily schedule and keeping that same schedule on both weekdays and weekends.

Creating a consistent pre-bed routine to help with relaxation and falling asleep fast.

Avoiding caffeine and energy drinks, especially in the afternoon and evening.

Putting away electronic devices for at least a half-hour before bed and keeping them on silent mode to avoid checking them during the night.

Setting up your bed with a supportive mattress that's the best mattress for you. And don't forget to bring your best pillow.

Keeping your bedroom cool, dark, and quiet.

Sleep hygiene modifications may be included in cognitive behavioral therapy for insomnia (CBT-I), a form of talk therapy for sleeping problems that has demonstrated effectiveness in adults and may be helpful to teens. CBT-I works by reshaping negative ideas and thoughts about sleep and implementing practical steps for better sleep routines.

How Can Parents Help Teens Get Better Sleep?

Parents and caregivers can also work with their teens to avoid overscheduling and balance commitments that can generate stress with maintaining adequate time for sleep.

Learn more about our Editorial Team

References

1. Paruthi, S., Brooks, L. J., D'Ambrosio, C., Hall, W. A., Kotagal, S., Lloyd, R. M., Malow, B. A., Maski, K., Nichols, C., Quan, S. F., Rosen, C. L., Troester, M. M., & Wise, M. S. (2016). Consensus statement of the American Academy of Sleep Medicine on the recommended amount of sleep for healthy children: Methodology and discussion. Journal of Clinical Sleep Medicine, 12(11), 1549-1561.
https://pubmed.ncbi.nlm.nih.gov/27707447/

2. Sio, U. N., Monaghan, P., & Ormerod, T. (2013). Sleep on it, but only if it is difficult: effects of sleep on problem solving. Memory & cognition, 41(2), 159-166.
http://link.springer.com/10.3758/s13421-012-0256-7

3. Perez-Lloret, S., Videla, A. J., Richaudeau, A., Vigo, D., Rossi, M., Cardinali, D. P., & Perez-Chada, D. (2013). A multi-step pathway connecting short sleep duration to daytime somnolence, reduced attention, and poor academic performance: An exploratory cross-sectional study in teenagers. Journal of Clinical Sleep Medicine, 9(5), 469-473.
https://pubmed.ncbi.nlm.nih.gov/23674938/

4. McMakin, D. L., Dahl, R. E., Buysse, D. J., Cousins, J. C., Forbes, E. E., Silk, J. S., Siegle, G. J., & Franzen, P. L. (2016). The impact of experimental sleep restriction on affective functioning in social and nonsocial contexts among adolescents. Journal of child psychology and psychiatry, and allied disciplines, 57(9), 1027-1037.
https://onlinelibrary.wiley.com/doi/10.1111/jcpp.12568

5. Roberts, R. E., & Duong, H. T. (2014). The prospective association between sleep deprivation and depression among adolescents. Sleep, 37(2), 239-244.
https://pubmed.ncbi.nlm.nih.gov/24497652/

6. Cespedes Feliciano, E. M., Quante, M., Rifas-Shiman, S. L., Redline, S., Oken, E., & Taveras, E. M. (2018). Objective Sleep Characteristics and Cardiometabolic Health in Young Adolescents. Pediatrics, 142(1), e20174085.
https://pubmed.ncbi.nlm.nih.gov/29907703/

7. Wheaton, A. G., Olsen, E. O., Miller, G. F., & Croft, J. B. (2016). Sleep duration and injury-related risk behaviors among high school students-United States, 2007-2013. Morbidity and Mortality Weekly Report, 65(13), 337-341.
https://www.cdc.gov/mmwr/volumes/65/wr/mm6513a1.htm

8. Meldrum, R. C., & Restivo, E. (2014). The behavioral and health consequences of sleep deprivation among U.S. high school students: relative deprivation matters. Preventive medicine, 63, 24-28.
https://linkinghub.elsevier.com/retrieve/pii/S0091743514000929

9. Division of Population Health, National Center for Chronic Disease Prevention and Health Promotion. (2020, September 10). Sleep in high school students. Centers for Disease Control and Prevention., Retrieved February 13, 2023, from
https://www.cdc.gov/sleep/data-research/facts-stats/high-school-students-sleep-facts-and-stats.html

10. Carter, B., Rees, P., Hale, L., Bhattacharjee, D., & Paradkar, M. S. (2016). Association Between Portable Screen-Based Media Device Access or Use and Sleep Outcomes: A Systematic Review and Meta-analysis. JAMA pediatrics, 170(12), 1202-1208.
https://pubmed.ncbi.nlm.nih.gov/27802500/

11. Devnani, P. A., & Hegde, A. U. (2015). Autism and sleep disorders. Journal of pediatric neurosciences, 10(4), 304-307.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4770638/

12. Short, M. A., Gradisar, M., Wright, H., Lack, L. C., Dohnt, H., & Carskadon, M. A. (2011). Time for bed: parent-set bedtimes associated with improved sleep and daytime functioning in adolescents. Sleep, 34(6), 797-800.
https://pubmed.ncbi.nlm.nih.gov/21629368/

13. The Children, Youth, & Families Office of the American Psychological Association (2014). Later school start times promote adolescent well-being., Retrieved February 13, 2023, from
https://www.apa.org/pi/families/resources/school-start-times.pdf

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Too many teens get insufficient sleep. Learn about the importance of sleep for teens, challenges to getting the sleep they need, and steps to sleep better.

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Sleep is an essential building block for your child’s mental and physical health. But if you’re finding it impossible to help your toddler sleep, you’re not alone.

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From the time they hit puberty until the age of 22, adolescents need about 9 hours of sleep a night to function optimally-to be physically, mentally and cognitively healthy. Tell this to nine out of ten teenagers (or their parents for that matter) and they will laugh. What teenager has time to sleep for 9 hours a night during the school year?

Very few. In fact only about 8 percent of American teenagers get the sleep they need, according to a recent study in the Journal of Adolescent Health. The rest live with chronic sleep deprivation -some mild to moderate, but more than half (59%) with severe sleep deprivation, meaning they sleep on average six hours or less most school nights.

In fact the nation's pediatricians have declared insufficient sleep for adolescents "an important public health issue." In a report, the American Academy of Pediatrics noted that lack of sleep not only undermines our teenagers' safety and their academic performance, but puts them at higher risk for depression and obesity. The AAP report supports later start times for high schools and middle schools.

Sweeping policy changes may eventually help our kids stay awake in geometry-and behind the wheel on the way to school-but in the short term we need to do as much as we can to get our kids to build more sleep into their lives.

There are lifestyle changes that middle- and high-schoolers can make, and even several small changes can have a big effect on their well-being. We asked some experts for their advice on how to combat sleep deprivation and win back a couple of precious hours a night. Here's what they said:

It's one thing to enforce bedtime for a younger child-though that can be a tough and prolonged battle, too. But when it comes to adolescents, it's trickier. Teens aren't likely to change their sleep habits unless they recognize that more sleep will make them feel better and improve their performance in school. And both teens and parents have to be willing to put in the effort. It's hard, but parents need to show that it's important, and talk it out.

"There's pretty good evidence that parental help with limit-setting around bedtimes and study times and media is helpful," says Mary Carskadon, PhD, a professor of psychiatry at Brown University and director of chronobiology and sleep research at Bradley Hospital in Providence, Rhode Island. "It's hard to jump in with teens if you haven't started when the child is younger," she adds, but despite adolescents' expectations of autonomy, parental influence and expectations really do help kids make better decisions about managing their time.

"Consistency is really, really crucial in terms of building healthy sleep habits," says Alison Baker, MD, a child and adolescent psychiatrist. That means it's important for your teen to go to bed as close as possible to the same time every night, and get as close to 8 hours of sleep as possible. But it's also important for him to stick to the same schedule-within reason-on the weekends.

If a kid's sleep schedule shifts dramatically on the weekends-staying up most of the night and sleeping until midafternoon Saturday and Sunday-the chances of getting back to normal Sunday night are slim. It's not easy for kids to resist-no one wants to be the first to leave the party-but the academic, athletic, and social demands of the week have no time for the weekend.

Most clinicians, and everyone we talked to, emphasize the importance of turning off all electronic devices a minimum of an hour before the time young people are trying to go to sleep. And it's more than just excitement. Electronic screens emit a glow called "blue light" at a particular frequency that sends "a signal to the brain which suppresses the production of melatonin and keeps kids from feeling tired," says Max Van Gilder, MD, a pediatrician in practice for 40 years. He suggests planning ahead so that homework that needs to be done on a screen is completed by early evening and "off-screen" work is saved for later at night. That also means no "unwinding" by going on Facebook or YouTube.

What's more, social media is a great place to find new sources of anxiety. Good luck getting to sleep if you've just read something socially stressful from your best frenemy.

Dr. Van Gilder also recommends f.lux, a free app that automatically adjusts the light on your computer screen to coincide with the time of day. F.lux automatically removes the stimulating blue light from your computer screen at night so that you're able to sleep better even if you've been up late working on a paper.

And the family can help, too, by altering the home environment. It can be useful to start gradually dimming lights around the house to signal when it's time to quiet down and start moving towards sleep.

Adolescents, many of whom control over their diet for the first time, are prone to eating and drinking on an ersatz schedule, as a means to self-regulate, or to stay awake, or just because they can. But the bag of chips, or the cookies at 1am, or caffeine any time after dinner-whether or not they help get the essay written-can postpone sleep, and harmfully.

One of the most significant physiological changes to occur in adolescence is a shift in the production of melatonin, the sleep hormone. Effectively, teens are living in a different time zone than the rest of us. But "that is the normal circadian rhythm for 15-22 year-olds, " says Dr. Van Gilder. He frequently recommends that teens who have trouble sleeping try taking a low dose (2-3 mg) of melatonin (a non-prescription vitamin which can be purchased at the drugstore) one to two hours before it's time to go to bed to help jumpstart melatonin production.

"Overscheduling" and the pressure to build a college resume have pushed many teens beyond what they can reasonably accomplish in the space of a day or a week. "We need to get colleges to revise the message they're sending," Dr. Carskadon says. "But the family really is the core. You have to help your child understand that they can't do a hundred percent of everything." Kids need you to help them set realistic expectations for their time, and your support and acceptance when approaching the college process.

"Parents need to model good sleep habits for their teens," Dr. Baker says. "Staying up all night with your kid to edit his paper or pulling an all-nighter for work yourself isn't really sending the right message." Parents who make sleep a priority for themselves show their kids that it's part of living a healthy lifestyle-like eating right and exercising regularly.

While there's not much you can do about your school's start time, Dr. Van Gilder says teens should organize their mornings so that they can sleep in "as long as is humanly possible." Consider showering, picking out clothes and packing up books before bed so you don't have to spend time doing it in the morning. "Ask mom or dad to make you an egg sandwich to eat on the bus. Whatever it takes to squeeze in as much sleep as possible and arrive one minute before school starts."

For the first two years of high school Gabriel Levine, now 19, bought into the pervasive attitude at Hunter College High School that he describes as " basically, it's cool to do really well on as little sleep as possible." Then at the beginning of junior year he got very interested in the topic of productivity and started reading a lot of studies. "I discovered that a lot of my academic performance could be better by sleeping a full 8 hours than by staying up all night studying. Cognitive functioning is just better with sleep and without it, you sacrifice that."

Since then Levine, who just finished his first year at the University of Chicago, has been committed to getting a minimum of 7-8 hours of sleep every night. He managed this in high school, he says, by using the odd bits of time during the day he'd been inclined to blow off as too short to be fruitful. "I'd even work during rehearsals when I wasn't needed on stage," he says.

Levine also found that he worked most productively in 45-minute blocks separated by 10-minute breaks to clear his head. "If you break it down into to bite-size pieces and use the time you have during the day, you can get a lot done and be a lot more relaxed about the whole thing."

Experts agree that it's easier to fall asleep and stay asleep if you associate the bed with sleeping. That means working in another room you associate with getting work done might get you to the finish line faster, as well as allowing you to shift gears when it's time for sleep. "Once a place has been unproductive for me, it's tainted," says Levine, who doesn't study in any room that has a bed. "If I've gotten really good work done somewhere then I keep going back and the association reinforces the reality."

Cutting down on distractions also gets one closer to potential sleep time. Kids shouldn't be logged onto Gchat while they do their chemistry homework. Amazingly, the phone might be a better way to collaborate on homework projects-more direct, less time to dither and chat, more time to get things done.

Check in with your teen and ask (not nag, but ask), "what can I do to help keep you on track?" If your teen can be consistent about making even a few of the changes suggested above, you might both be surprised at how quickly you can all reap the rewards of (more) sleep.

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How to Help Teenagers Get More Sleep - Child Mind Institute

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From the time they hit puberty until the age of 22, adolescents need about 9 hours of sleep a night to function optimally-to be physically, mentally and cognitively healthy. Tell this to nine out of ten teenagers (or their parents for that matter) and they will laugh.

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How Much Sleep Do I Need?

Most teens need about 8 to 10 hours of sleep each night. Getting the right amount of sleep is important for anyone who wants to do well on a test or play their best in sports. Unfortunately, many teens don't get enough sleep.

Why Don't Teens Get Enough Sleep?

Teens often got a bad rap for staying up late, oversleeping for school, and falling asleep in class. But teen sleep patterns are different from those of adults or younger kids.

During the teen years, the body's

circadianrhythm (an internal biological clock) is reset, telling a person to fall asleep later and wake up later. This change is likely due to the brain hormone melatonin, which is released later at night for teens than it is for kids and adults. This can make it harder for teens to fall asleep early.

Changes in the body's circadian rhythm coincide with a busy time in life. For most teens, the pressure to do well in school is more intense and it's harder to get by without studying hard. And teens have other time demands - everything from sports and other extracurricular activities to working a part-time job. Using electronics - including phones, tablets, and computers - also makes it hard to fall sleep. Many teens are up late texting friends, playing games, and watching videos.

Early school start times also play a role in lost sleep. Teens who fall asleep after midnight still have to get up early for school, meaning that they might squeeze in only 6 or 7 hours, or less, of sleep a night. A few hours of missed sleep a night may not seem like a big deal, but it can create a noticeable sleep deficit over time.

Why Is Sleep Important?

Sleep is important for you to be at your best. Teens need sleep to:

pay attention and learn in school

improve athletic performance

grow and develop normally

be healthy

Lost sleep can lead to poor grades, relationship problems, and drowsy driving. Falling asleep while driving can cause serious car accidents.

People with ongoing sleep deficits can have:

health problems, like heart disease and obesity

trouble fighting infections

emotional problems, like depression

Am I Getting Enough Sleep?

Even if you think you're getting enough sleep, you might not be. You may need more sleep if you:

have a hard time waking up in the morning

have trouble concentrating

are falling asleep during classes

feel irritable, moody, sad, or depressed

How Can I Get More Sleep?

Here are some things that may help you to sleep better:

Set regular bed and wake up times. Try to stick to your sleep schedule, within an hour or two, even on weekends.

Exercise regularly. Regular exercise can help you sleep better. Try not to exercise right before bed, though. Exercise can rev you up and make it harder to fall asleep.

Avoid caffeine. Don't drink beverages with caffeine, such as soda, tea, and coffee, after dinner. Nicotine ( smoking and vaping) and alcohol in the evening can make a person restless and interrupt sleep.

Unwind by keeping the lights low. Light signals the brain that it's time to wake up. Staying away from bright lights (including device screens), listening to soothing music, or meditating before bed can help your body relax.

Turn off electronics. Don't use your phone (including texting), tablets, computer, or TV at least 1 hour before you go to bed.

Don't nap too much. Naps of more than 30 minutes during the day and naps too close to bedtime may keep you from falling asleep later.

Create the right sleeping environment. People sleep best in a dark room that is slightly on the cool side. Use a nature sounds or white-noise machine (or app) if you need to block out a noisy environment.

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Most teens need about 8 to 10 hours of sleep each night. Getting the right amount of sleep is important for anyone who wants to do well on a test or play their best in sports. Unfortunately, many teens don't get enough sleep.

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Teens and sleep: Why you need it and how to get enough

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Teens and sleep: Why you need it and how to get enough

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Many teens don't get enough sleep, usually because they're busy and tend to skimp on sleep. But sleep problems can keep some teens awake at night even when they want to sleep.

Over time, those nights of missed sleep (whether they're caused by a sleep disorder or simply not scheduling enough time for the necessary ZZZs) can build into a sleep deficit. People with a sleep deficit are unable to concentrate, study, and work effectively. They can also have emotional problems, like depression.

What Happens During Sleep?

You don't notice it, of course, but while you're asleep, your brain is still active. As people sleep, their brains pass through five stages of sleep. Together, stages 1, 2, 3, 4, and REM (rapid eye movement) sleep make up a sleep cycle. One complete sleep cycle lasts about 90 to 100 minutes. So during an average night's sleep, a person will experience about four or five cycles of sleep.

Stages 1 and 2 are periods of light sleep from which a person can wake up easily. During these stages, eye movements slow down and eventually stop, heart and breathing rates slow down, and body temperature decreases. Stages 3 and 4 are deep sleep stages. It's more difficult to awaken someone during these stages, and when awakened, a person will often feel groggy and confused for a few minutes. Stages 3 and 4 are the most refreshing of the sleep stages - it is this type of sleep that we crave when we are very tired.

The final stage of the sleep cycle is known as REM sleep because of the rapid eye movements that occur during this stage. During REM sleep, other physical changes take place - breathing becomes rapid, the heart beats faster, and the limb muscles don't move. This is the stage of sleep when a person has the most vivid dreams.

Why Do Teens Have Trouble Sleeping?

Research shows that teens need at least 8½ hours of sleep a night. You don't need to be a math whiz to figure out that if you wake up for school at 6:00 a.m., you'd have to go to bed at 9:00 p.m. to reach the 9-hour mark. Studies have found that many teens have trouble falling asleep that early, though. It's not because they don't want to sleep. It's because their brains naturally work on later schedules and aren't ready for bed.

During adolescence, the body's

circadian rhythm (sort of like an internal biological clock) is reset, telling a teen to fall asleep later at night and wake up later in the morning. This change in the circadian rhythm seems to happen because a teen's brain makes the hormone melatonin later at night than the brains of kids and adults do. (Melatonin and another hormone, serotonin, help regulate a person's sleep-wake cycles.)

So, teens have a harder time falling asleep. Sometimes this delay in the sleep-wake cycle is so severe that it affects a person's daily activities. In those cases it's called delayed sleep phase syndrome or "night owl" syndrome.

This isn't the only reason teens lose sleep, though. Lots of people have insomnia - trouble falling or staying asleep. The most common cause of insomnia is stress. But all sorts of things can lead to insomnia, including physical discomfort (the stuffy nose of a cold or the pain of a headache, for example), emotional troubles (like family problems or relationship difficulties), and even an uncomfortable sleeping environment (a room that's too hot, cold, bright, or noisy). Exposing your eyes to excessive light at night - through mobile devices, for instance - also makes it harder to sleep.

It's common for everyone to have insomnia from time to time. But if insomnia lasts for a month or longer with no relief, then doctors call it chronic. Chronic insomnia can be caused by a number of different problems, including medical conditions, mental-health problems, medication side effects, or substance abuse. People with chronic insomnia usually can get help for it from a doctor, therapist, or other counselor.

Worrying about the insomnia can make it even worse for some people. A brief period of insomnia can build into something longer lasting when a person becomes anxious about not sleeping or worried about feeling tired the next day. Doctors call this psychophysiologic insomnia.

Common sleep problems include:

PLMD and RLS

People with periodic limb movement disorder (PLMD) or restless legs syndrome (RLS) find their sleep is disrupted by leg (or, less commonly, arm) movements, leaving them tired or irritable from lack of sleep.

In the case of PLMD, these movements are involuntary twitches or jerks: They're called involuntary because the person isn't consciously controlling them and is often unaware of the movement.

People with RLS actually feel physical sensations in their limbs, such as tingling, itching, cramping, or burning. The only way they can relieve these feelings is by moving their legs or arms to get rid of the discomfort.

Doctors can treat PLMD and RLS. For some people, treating an iron deficiency can make them go away; others might need to take other types of medication.

Obstructive Sleep Apnea

A person with obstructive sleep apnea temporarily stops breathing during sleep because the airway becomes narrowed or blocked. One common cause of obstructive sleep apnea is enlarged tonsils or adenoids (tissues located in the passage that connects the nose and throat). Being overweight or obese also can put someone at risk for it.

People with this sleep disorder may snore, have difficulty breathing, and even sweat heavily during sleep. Because it disrupts sleep, a person may feel extremely sleepy or irritable during the day. People who show signs of obstructive sleep apnea, such as loud snoring or excessive daytime sleepiness, should talk to their doctor.

Reflux

In gastroesophageal reflux disease (GERD), stomach acid moves backward up into the esophagus, producing the uncomfortable, burning sensation known as heartburn. GERD symptoms can be worse when someone is lying down. Even if a person doesn't notice the feelings of heartburn during sleep, the discomfort it causes can still interfere with the sleep cycle.

Nightmares

Most teens have nightmares once in a while. But frequent nightmares can disrupt sleep patterns by waking someone during the night. The most common triggers for more frequent nightmares are emotional, such as stress or anxiety. Other things that can trigger them include certain medicines, and consuming drugs or alcohol. Sleep deprivation (getting too little sleep) also can lead to nightmares.

If nightmares are hurting your sleep, it's a good idea to talk to a parent, doctor, or counselor.

Narcolepsy

People with narcolepsy are often very sleepy during the day and have sleep "attacks" that may make them suddenly fall asleep, lose muscle control, or see vivid dreamlike images while dozing off or waking up. Someone's nighttime sleep may be disrupted, with frequent awakenings throughout the night.

Narcolepsy can be disturbing because people fall asleep without warning, making it hazardous to do things like drive. A person's school, work, or social life can be affected by the unusual sleep patterns.

Narcolepsy isn't common diagnosed in teens, but many cases go unrecognized. People usually first begin to have symptoms between the ages of 10 and 25, but may not be properly diagnosed until 10-15 years later. Doctors usually treat narcolepsy with medicines and lifestyle changes.

Sleepwalking

It's rare for teens to walk in their sleep; most sleepwalkers are kids. Sleepwalking, which may run in families, tends to happen most often when a person is sick, has a fever, is not getting enough sleep, or is feeling stress.

Because most sleepwalkers don't sleepwalk often, it's not usually a serious problem. Sleepwalkers tend to go back to bed on their own and don't usually remember sleepwalking. (Sleepwalking often happens during the deeper sleep that takes place during stages 3 and 4 of the sleep cycle.)

Sometimes, though, a sleepwalker will need help moving around obstacles and getting back to bed. It's also true that waking sleepwalkers can startle them (but it isn't harmful), so try to guide a sleepwalker back to bed gently.

What Should I Do?

If you think you're getting enough rest at night and you're still feeling tired during the day, it's a good idea to visit your doctor. Excessive tiredness can be caused by all sorts of health problems, not just problems with sleep.

If a sleep problem is suspected, your doctor will look at your overall health and sleep habits. In addition to doing a physical examination, the doctor will take your medical history by asking you about any concerns and symptoms you have, your past health, your family's health, any medications you're taking, any allergies you may have, and other issues.

The doctor also might do tests to find out whether any conditions - such as obstructive sleep apnea - might be interfering with your sleep.

Treatment for sleep problems can vary. Some can be treated with medicines, while others can be helped with special techniques like light therapy (where someone sits in front of a lightbox for a certain amount of time each day) or other practices that can help reset a person's body clock.

Doctors also encourage teens to make lifestyle changes that promote good sleeping habits. You probably know that caffeine can keep you awake, but many teens don't realize that texting and using mobile devices, playing video games, or watching TV before sleeping can, too.

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Many teens don't get enough sleep, usually because they're busy and tend to skimp on sleep. But sleep problems can keep some teens awake at night even when they want to sleep. Over time, those nights of missed sleep (whether they're caused by a sleep disorder or simply not scheduling enough time for the necessary ZZZs) can build into a sleep deficit.

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My teen is having trouble falling asleep at night. How can I help?

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My teen is having trouble falling asleep at night. How can I help?

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Question

Answer

​​​Many teens have a hard time winding down at bedtime. This can prevent them from getting the recommended 8 to 10 hours of sleep they need every night. Not surprisingly, many teens I talk with report difficulty concentrating at school, daytime sleepiness, and fatigue.

Causes of sleep issues in teens

Teens often have more trouble falling asleep than when they were younger. Rapid body changes, especially in adolescence, can disrupt sleep. This happens because the growth phase they're in causes their circadian rhythm-the body's internal clock-to reset, delaying their sleep cycle.

Stress, anxiety, and worry are other common reasons for sleep problems. Teens are dealing with more stress lately, interrupting their rest and recovery at night. Late-night phone and social media use, and sports or other physical activities close to bedtime can also make it more difficult to fall asleep.

Other causes of sleep trouble include health conditions like iron deficiency. Teens who don't have enough of this mineral may have symptoms such as cramps and involuntary movements in their legs that can wake them up from sleep. If your doctor thinks your child may have this issue, they will typically order a hemoglobin, ferritin, and/or iron test panel to check.

Why sleep is so important

Sleep is vital for everyone, especially growing, developing children and teens. Kids who get enough sleep tend to have healthier immune systems, and better memory, school performance, and mental health.

Not getting enough sleep can lead to all sorts of potential problems, such as:

Lack of sleep can even affect a part of a teen's developing brain that helps control impulses. This may be why sleep deprivation is linked with higher rates of risky behavior​ such as texting while driving, fighting, substance use, and unsafe sexual behavior in teens.

Tips to help your teen sleep better

Encourage daily exercise and time outside. Exercise can help your teen sleep better. Kids of all ages need to move throughout the day and get plenty of physical activity. That said, try to avoid sports practices and other types of exercise too late in the evening so there's time to unwind. Spending some time outdoors each day can also support a healthy sleep-wake cycle.​

Avoid overscheduling. Having too much on their plate can make it difficult for your teen to get enough sleep. If they are running from one after-school activity to another, they won't be able to finish their homework until later at night. We all need time to relax at the end of the day to help us sleep well.

Scale back screens before bedtime. Blue light from phones, computers, tablets, TV, and even nightlights, can trick the brain into thinking that it's daytime. Over time, that can disrupt your teen's natural levels of melatonin, a chemical that tells us we're sleepy. Even just a tiny bit of blue light coming from an electronic device can stop the release of melatonin. Encourage your teen to put all screens away at least an hour before bedtime, and charge devices outside their bedroom overnight. Having screens right there is tempting and sets kids up for staying up too late.

Limit late meals & caffeine. Aim to eat dinner a few hours before bedtime, and offer whole foods that are easier to digest. Food sensitivities or substances that cause indigestion may disrupt your child's sleep because of the close relationship between the gut and the brain. It is important to remember that caffeine can stay in the body for more than 8 hours, depending on a person's metabolism. Your teen should avoid caffeine after lunchtime.

Make time to relax. Engage in relaxing activities in the evenings, such as a warm bath with Epsom salts, reading a book that's not on a screen, meditation, stretching, soft music, journaling, or restorative yoga. Activities like these support a healthier sleep cycle.

Optimize your teen's sleep environment. Some ideas:

Make sure the temperature is cool, but comfortable. A cooler room promotes sleep and reduces sweating and itching.

If light bothers your teen, put up heavy or blackout curtains.

Create an inviting sleeping space with a comfortable mattress, blankets, and pillows. Encourage your teen to reserve their bed for sleep, and avoid doing homework and other daily activities there. This helps your teen's brain connect laying down in bed with sleep.

If noise outside your teen's bedroom is a problem, turn on a fan, soft music, or nature sounds. Try earplugs to see if they help.

Try a soothing scent like lavender. Studies have shown it can help people fall asleep faster.

Look into melatonin supplements. Melatonin may help reset your teen's circadian rhythm back so they can fall asleep at a normal time. Typically, melatonin can be given in for a short amount of time (days, not weeks or months) and in very small doses (0.3 to 0.5 mg) about 3 hours before bedtime.

Consider therapy. Cognitive behavioral therapy (CBT) can help your teen manage stress and anxiety, nurture their gifts, and achieve a normal sleep-wake cycle. There's even a specialized form of CBT for people with insomnia called CBT-I. Digital CBT-I apps, such as CBT-i Coach, have been shown to be effective for treating insomnia in teens.

Remember

Sleep is important for a healthy immune system, neurodevelopment, cognition, memory, and restoration. If your teen is having trouble falling asleep, contact your pediatrician.

The information contained on this Web site should not be used as a substitute for the medical care and advice of your pediatrician. There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances.

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trouble sleeping~ insomnia~ teens~ how to get teenager to fall asleep~ is it normal to have

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My teen is having more trouble falling asleep at night lately. How can I help?

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Rapid body changes, especially in adolescence, can disrupt sleep. The growth phase they're in can cause their circadian rhythm-the body's internal clock-to reset, delaying their sleep cycle. Stress, anxiety and worry is another common cause of sleep problems. Late-night social media use, and sports or other physical activities close to bedtime can also make it more difficult to fall asleep.

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How Much Sleep Kids Need: Recommended Hours by Age

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How Much Sleep Kids Need: Recommended Hours by Age

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If one thing is for sure about kids, it's that they go through a lot of phases. Quickly.

Remember the month they would only wear that one unicorn shirt? That time they insisted all food must be dunked in ketchup? The never-ending week when that toy microphone was in their hand 24/7 ... until the charging cable "mysteriously" disappeared?

Something that remains constant for kids (and adults), though, is the importance of getting enough sleep. But how much sleep do kids need? Well, that's another one of those phases. As kids change, so, too, do the recommendations for how much sleep they should get, and why.

We talked with pediatric sleep specialist Vaishal Shah, MD, about how much sleep kids need at various ages and how sleep impacts childhood development.

How many hours is enough?

Sleep is vital to kids' healthy development and a healthy lifestyle.

Research shows that kids who get enough sleep show improvements in:

Attention.

Behavior.

Learning.

Memory.

Emotional regulation.

Mental health.

Physical health.

Overall quality of life.

As Dr. Shah says, "Sleep is the best medicine. It's free, has no detrimental side effects and requires no prior authorization from your insurance company."

The American Academy of Sleep Medicine recommends a certain number of hours each age group - from babies to teenagers - should sleep in 24 hours.

"Rather than starting with when bedtime should be, consider when your children need to wake up and what they need to do that next day," Dr. Shah suggests. "Start with the wake-up time and count backward to come to an appropriate bedtime."

Newborns (0 to 3 months)

Average sleep range: 11 to 17 hours per day

In the first few months of life, newborns are just going to do what they do best. They'll sleep, wake up, eat, poop, look cute and start the cycle over again without much care as to the difference between day and night.

"In those early months, a baby's brain does not have what we call circadian rhythm, which is the ability to differentiate between night and day," Dr. Shah explains. "Around six months, we start seeing them develop a difference in their nighttime versus daytime sleep patterns."

The Pediatric Sleep Council says most babies this age will sleep about 11 to 17 hours per day. Because sleep at this stage varies so widely and is spread more evenly during the day and night, there isn't a standard recommendation for how long newborns need to sleep.

Take care to keep your newborn's sleep environment safe: Don't share your bed and keep bumpers and other accessories out of their crib.

Babies (4 to 12 months)

Recommended sleep duration: 12 to 16 hours, including naps

Once they start figuring out the difference between days and nights, your baby will start to fall into a sleep rhythm, and you can start to encourage a more regular sleep schedule. At this age, you'll want to calculate the number of hours devoted to night sleep plus naps toward the recommended hours of sleep.

"Generally at this age, night sleep lasts about six to eight hours, plus a shorter second chunk of sleep. The rest of the sleep time is during naps," Dr. Shah says. "Some kids at this age will take one nap. Some will take two or three. We see a wide variation in real life. That's OK, as long as they're happy, healthy and getting to that total number of hours."

Also, around 6 to 12 months old, most babies don't need to be fed at night, unless they have a medical condition that makes it necessary. As long as your baby is healthy, you can start to wean them from nighttime feeding at this age.

Toddlers (12 to 24 months)

Recommended sleep duration: 11 to 14 hours, including naps

As your toddler starts walking and talking, their sleep needs will change some more. Toddlers are likely to start taking fewer naps or shorter naps - likely just one per day - and catching more ZZZs during the night.

Many children this age cling tightly to routine. Establishing gentle but firm boundaries, consistent routines and positive reinforcement around sleep at this age will help them get the sleep they need, Dr. Shah says.

Preschoolers (3 to 5 years)

Recommended sleep duration: 10 to 13 hours, may include a nap

Around this time, your child will likely start to drop that afternoon nap. During this transition, most families find that cutting out naps is a gradual process.

"Between around 3 and 5 - and sometimes a little bit earlier - naps start fading away, so most of their sleep starts going to nighttime," Dr. Shah says. "Naps can become infrequent at this age. They may nap on alternate days, or sometimes, they'll nap for a few days but not on other days. During this transition, even if the child doesn't nap, it's a good idea to have them take some quiet time in the afternoon to relax and recharge."

If your child isn't napping, remember that may mean pushing bedtime a little earlier to make up for missed naps.

School-aged kids (6 to 12 years)

Recommended sleep duration: 9 to 12 hours

When your child starts going to school, their No. 1 job is to learn. Getting sufficient sleep will go a long way toward keeping them engaged during their classes.

"Kids who aren't getting enough sleep are more likely to have problems concentrating and behaving appropriately at school," Dr. Shah states. "Insufficient sleep can affect them in ways that make them fall behind their peers in their classroom performance or in sports or other extracurricular activities."

Teenagers (13 to 18 years)

Recommended sleep duration: 8 to 10 hours

Teenagers have a lot of demands on their time. Between school, work, extracurricular activities, homework and keeping up with their social calendars, sleep can very easily get pushed to the side. For these reasons and more, Dr. Shah says it's very common that teens aren't getting enough sleep.

"Often, I hear teenagers say they feel tired all day but they can't get enough sleep because they're super busy. It's a vicious cycle, though, because often you may be slower because you're not sleeping enough," he adds. "So, making time for sleep is really important."

And as your teenager takes the wheel, a sleep-deprived new driver is a serious cause for concern.

Sleep is one of the most basic of all human experiences. We all need it. And helping your children get enough of it is important to keep them going about their business of learning and growing.

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If one thing is for sure about kids, it's that they go through a lot of phases. Quickly. Remember the month they would only wear that one unicorn shirt? That time they insisted all food must be dunked in ketchup? The never-ending week when that toy microphone was in their hand 24/7 ...

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Getting plenty of sleep is crucial to the health and development of a young child. However, as many as 50% of children experience sleep issues at some point in their childhood.

There are strategies parents can take to improve their child's sleep. But sometimes there are physiological causes to frequent sleep disturbances and irregular sleep patterns in children. Common sleep disorders in children include sleep apnea and insomnia, as well as parasomnias, which are disruptive sleep-related behaviors such as sleepwalking and night terrors.

Sleep disorders in children, especially parasomnias, are not likely to persist past adolescence. However, they can be disruptive to a child's daytime behavior and overall quality of life. We discuss the causes of sleep disorders in children, common symptoms, tips for helping children cope with sleep problems, and when to see a doctor.

What Causes Sleep Disorders in Children?

Certain sleep disorders have similar causes in both adults and children. Obesity is a leading risk factor for developing obstructive sleep apnea, a sleep-related breathing disorder, in people of all ages. Additionally, sleep disorders that may have a genetic predisposition, such as restless legs syndrome, affect children as well as adults. Certain medical issues and anxiety disorders increase risk for sleep issues at any age.

However, behavioral patterns that are unique to children can also lead to sleep-related disorders. Up to about age 5, insomnia is usually the result of inconsistent bedtimes and bedtime-resistant behaviors.

Insomnia

Insomnia is one of the most common sleep disorders and affects 20% to 30% of children. The primary symptoms are trouble falling asleep, staying asleep, or both.

Medical experts usually divide insomnia in children into three categories:

Behavioral insomnia: Most common in children up to 5 years old, this form of insomnia is associated with resistance to sleep, taking a long time to fall asleep, and frequent nighttime wakings. These behaviors happen on occasion with most children, but may be considered a sleep disorder if they occur frequently and persistently and interfere with their normal functioning.

Conditioned insomnia: More common in older children and adolescents, conditioned insomnia occurs when feelings of anxiety related to bedtime and sleep prevent the child from falling asleep or staying asleep.

Transient sleep disturbances: Temporary disruptions in a child's normal routine such as traveling, illness, or stressful life events can cause short-term bouts of insomnia.

Childhood insomnia can be challenging for the whole family. However, effective treatments are available. Behavioral changes such as establishing a consistent bedtime routine are typically the first line of treatment and can lead to improvements in well-being for both the child and their parents.

Obstructive Sleep Apnea

Obstructive sleep apnea ( OSA) occurs when the tissues in the throat block the passage of air during sleep. This can lead to frequent, momentary lapses in breathing that can significantly disturb nightly sleep.

Approximately 1% to 5% of children experience OSA. In children, common causes include enlarged tonsils, obesity, and certain dental conditions or birth defects.

Depending on the severity of symptoms and other risk factors such as obesity, a pediatrician may recommend further evaluation by either a specialist in sleep medicine or through a sleep study, which involves overnight medical analysis at a sleep clinic.

Treatment options depend on the cause and severity of OSA in children, but may include continuous positive airway pressure (CPAP) therapy or wearing a mouthguard at night. If it is determined that the cause is enlarged tonsils or adenoids, surgery to remove them may be recommended.

Snoring in Children

The majority of children with sleep apnea also experience snoring. Keep in mind that snoring in children does not always indicate a larger issue. Between 3% and 12% of children snore without showing other signs of sleep apnea. But some evidence suggests that habitual snoring may not always be harmless. Parents of a child who often snores loudly should discuss their symptoms with a pediatrician.

Sleepwalking and Bedwetting

Sleepwalking, also known as somnambulism, is a disorder that involves walking or engaging in other complex behaviors while asleep. Bedwetting, or nocturnal enuresis, describes involuntary urination during sleep.

Both sleepwalking and bedwetting tend to be more common in children than adults. Approximately 5% of children exhibit signs of sleepwalking compared with 1.5% of adults. About 15% of 7-year-olds experience bedwetting as opposed to 0.5% to 1% of adults.

Additionally, both sleepwalking and bedwetting tend to resolve as the child grows older. However, it is important to speak with a pediatrician if symptoms are frequent and persistent. A doctor can rule out any serious underlying causes and help develop an effective treatment plan.

Night Terrors

Night terrors are a type of parasomnia where the sleeper suddenly awakens feeling frightened and panicked. The sleeper usually has no memory of the frightening event.

Night terrors are rare in adults. However, about 30% of children experience night terrors, usually between the ages of 3 and 7. Medical researchers do not completely understand why night terrors occur, although a familial predisposition has been observed.

Treatment options are limited. The best thing to do provide comfort and reassurance after a night terror episode. If you decide to consult a pediatrician about your child's night terrors, it may be helpful to keep a sleep diary on the frequency and duration of episodes.

Nightmares in Children

It is important to make a distinction between night terrors and nightmares in children. Night terrors are a sleep disorder that typically occurs during the non-rapid eye movement (NREM) stage of sleep. The child will typically have no memory of the episode.

In contrast, nightmares more commonly occur during rapid eye movement (REM) sleep, the sleep stage usually associated with dreaming. Nightmares are often brought on by stress or major life events. Bad dreams may cause feelings of anxiety, but medical experts consider them a standard part of growing up.

Restless Legs Syndrome

Restless legs syndrome, also known as Willis-Ekbom disease, is a movement disorder that can significantly disturb sleep. The main symptom is a pain-free but overwhelming urge to move one's legs. This urge often increases at night when the person is at rest.

Restless legs syndrome may be caused by an underlying issue such as iron deficiency or late-stage kidney disease. In certain cases, the cause may be genetic.

Symptoms can appear in childhood, but this disorder is largely underdiagnosed in children. If your child is experiencing an uncontrollable urge to move their legs that gets worse at night and disrupts their sleep, consult with a medical professional. With a proper diagnosis, symptoms can be treated with medication.

Excessive Daytime Sleepiness

Excessive daytime sleepiness is associated with reduced alertness, increased sleepiness, and falling asleep during the day. While not a disorder in itself, excessive daytime sleepiness is a common symptom that is associated with a number of sleep-related issues and health conditions.

Between 10% and 20% of children experience signs of daytime sleepiness. However, it may be underdiagnosed in some children. One reason is that the secondary symptoms in children can seem contradictory, including hyperactivity, fidgeting, and aggressive behavior.

If your child is experiencing noticeable sleepiness during the day or changes in their behavior, consult with their pediatrician. There are several proven screening methods for pediatric sleep issues that can help identify sleep-related problems.

Bruxism

Bruxism refers to repetitive teeth grinding. Teeth grinding can occur during the day or the night. When it occurs at night, it can disrupt a child's sleep. Teeth grinding can also lead to a number of painful symptoms including headaches, tooth damage, and injury to the jaw muscles.

Teeth grinding in children and adults can be due to multiple factors, making it difficult to identify a single cause in individuals. However, stress has been found to be closely associated with bruxism. Sleep bruxism may lessen as a child ages, but the condition can also be recurring. Treatment options include mouthguards to prevent damage to the teeth and the use of psychotherapy and relaxation techniques to reduce stress and muscle tension.

Tips for Helping a Child With Sleep Problems

If a child is experiencing frequent issues related to bedtime and sleep, there are several approaches parents can take. These fall into three main categories:

Improving sleep hygiene: Sleep hygiene refers to the collective habits and routines that can influence sleep. For young children, a consistent bedtime routine promotes healthy sleep and other positive outcomes such as language development and family bonding. Other important components of proper sleep hygiene include getting daily exercise and limiting screen time and caffeine in the evening.

Reducing stressors: Children and teens experiencing mental health issues are more likely to also experience sleep problems. Even if a child does not have a diagnosed mental health issue, stress can have a major impact on sleep in some individuals. Mindfulness meditation techniques can be an effective way to help reduce anxiety for children experiencing stress-related sleep issues.

Optimizing the sleep environment: A child's sleep space should help promote relaxation around bedtime. This means minimizing noises, keeping the lights dimmed before bedtime, and controlling the temperature so it is not too hot or too cold.

When to Talk to a Doctor

An occasional night or two of poor sleep is normal for most children. However, constant sleep disturbances or unusual symptoms that frequently prevent a good night's sleep are a cause for concern.

If your child is experiencing signs of chronic sleep loss or other pervasive sleep disturbances, discuss their symptoms with their pediatrician or pediatric sleep expert. Depending on their symptoms and medical history, their doctor may recommend an overnight sleep study at a sleep clinic or additional evaluation by a sleep medicine specialist.

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Getting plenty of sleep is crucial to the health and development of a young child. However, as many as 50% of children experience sleep issues at some point in their childhood. There are strategies parents can take to improve their child's sleep. But sometimes there are physiological causes to frequent sleep disturbances and irregular sleep patterns in children.

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Do your kids frequently wake you up at night because they can't sleep? Are they restless around bedtime? With these tips, you can help your kids fall and stay asleep (and get some relief yourself!).

Understanding sleep problems in children

If you reflect back on your own childhood, you probably can remember times when you felt frustrated about having a bedtime, woke up in the night, or tossed and turned to no avail. Indeed, sleep problems are common among young children. Some children may not feel tired at their designated bedtime, have trouble falling asleep without a caregiver present, or experience sleepwalking. While it's frustrating to deal with a fussy toddler or rush around in the morning because your child struggles to wake up, help is available. Many sleep problems are linked to bedtime habits and daytime behavior that you can work with your child to change. The good news is, with a little patience and discipline, you can get them on track to more restful nights.

How much sleep do children need?

Before you determine if your child has a sleep problem or disorder, it will help to understand children's unique sleep needs. To function at their best, children and teens typically need more sleep than adults. The chart below outlines the recommended hours that developing kids should spend in slumber.

How many hours of sleep do kids need?

Age group

Recommended sleep time

Infants (4 to 12 months)

12 to 16 hours (including naps)

Toddlers (1 to 2 years)

11 to 14 hours (including naps)

Children (3 to 5 years)

10 to 13 hours (including naps)

Children (6 to 12 years)

9 to 12 hours

Teens (13 to 18 years)

8 to 12 hours

Signs that your child isn't getting enough sleep

Children, just like adults, have trouble controlling their moods when they're sleep deprived. Sleep, or lack thereof, affects much of our behavior and state of mind. Sometimes the symptoms of insufficient sleep can even mimic those of ADHD. Ask yourself, does your child:

Often seem cranky, irritable, or over-emotional?

Have trouble concentrating at school or at home? Has a teacher informed you of this problem?

Fall asleep while riding in the car?

Appear to have trouble following conversations? Do they seem to "space out" a lot?

Have trouble waking up or fall back asleep after you've gotten them up for the day?

Often "crash" much earlier than their regular bedtime?

If this sounds like your child, you may have a troubled sleeper on your hands. Sleep problems in children are often not cause for concern. Just like you have to teach them how to eat and use the toilet, you also need to train young children how to get proper rest. If your child wakes up often in the night, or has trouble settling down, it could mean they're struggling with insomnia, one of the biggest sleep issues among kids.

Insomnia in children

Insomnia is the inability to fall asleep or stay asleep at night, resulting in unrefreshing or non-restorative sleep. Often, the issue resolves itself over time. But if the incidents occur more than three times per week, continue for at least three months, and significantly impair daytime functioning (for both the child and the parent), it may point to a sleep disorder. If children can't sleep, it's usually a result of daytime habits or how they spend their time right before bed. Younger children usually can't make this connection, so you'll have to act as their sleep detective. Here are some reasons why your child can't fall or stay asleep:

Stress. Yes, they are young, but children also experience stress. Ask them how school is going and how things are with their friends. Is someone bullying them? Also consider any changes to their living environment. Sleep disturbances could result from parents' marital problems, the arrival of a new baby, or a change in sleeping arrangements that now require a child to share a bedroom with a sibling, parent, or grandparent.

Caffeine. Many sodas and energy drinks contain caffeine, so limit your child's consumption past lunchtime. Better yet, try to cut out these types of drinks as much as possible.

Side effects of medications. Some drugs, such as those used to treat attention deficit hyperactivity disorder (ADHD) and antidepressants, also cause insomnia.

Other medical issues. Sometimes insomnia is linked to another medical issue. It could be sleep related, such as sleep apnea or restless leg syndrome, or perhaps it's triggered by a stuffy nose from allergies, growing pains, or itchy skin from eczema. Make sure your child is receiving regular health exams to identify any issues that could interfere with sleep.

Bedtime rituals that support better sleep

Other reasons for your child's insomnia might lie with their bedtime routine. Do you have any rituals such as rocking, feeding or holding your child until they fall asleep? If so, they may have learned to associate sleep only with these actions. Don't stop your nightly routine; instead, try putting your child to bed while they are drowsy but still awake. After a while, they will stop associating the onset of sleep with being held or rocked.

Does your child resist going to bed or insist that they're not tired around bedtime? If so, ask yourself whether you consistently set and enforce a regular bedtime. If you're not sure, it might help to start writing down the time you start preparing your child for bed.

Setting the mood

To get your child ready for sleep, start establishing a relaxing, pre-bedtime routine. This should last about 20-45 minutes and include three to four soothing activities. One example could be having your child take a bath, reading them a story, and singing a lullaby. Make sure the routine doesn't involve television, a smartphone, or other electronics. The blue light emitted from these devices disrupts the body's sleep/wake cycle and makes it more difficult to fall asleep. If your child connects certain behavior with bed at a consistent time, it will prepare their body and mind for rest. Set a pattern where you're not in the room when they fall asleep, so they don't associate your presence with the onset of sleep.

Enforcing the limits

If you start establishing a routine where previously there was none, don't be surprised if your child resists. Rather than leaving your child to "cry it out", however, you can gradually wean them of your presence. This way your child will learn to soothe themselves rather than always relying on you. If your kid has trouble falling asleep when you're not in the room, wait progressively longer before checking on them. If they're still awake, reassure them, but don't stay longer than a couple of minutes. You can give them a hug or a kiss to comfort them but try to keep contact brief rather than prolonged. If the child is old enough to climb out of bed, try closing the door or tell them that you'll check on them only if they remain in bed. Avoid giving them too much attention when they complain about going to bed or other resistant behavior.

Positive reinforcement

For older children, preschool aged and up, setting up a reward system, like a sticker chart, might provide an incentive for good sleep behavior. It's most effective if they can earn a small reward immediately, like a sticker first thing in the morning. More frequent smaller rewards also generally encourage better results than fewer larger ones. Goals must be attainable, with more challenging benchmarks implemented over time. For example, you might start giving a child a sticker just for sleeping in their own bed all night, even if it takes several attempts to get them settled in.

Insomnia caused by too much "time in bed."

While this isn't a formal type of insomnia, you may find that the sleep time you allot for your child exceeds their need for rest. In these cases, your child could fight bedtime, wake up in the night or early in the morning. To find an ideal bedtime, pay attention to when your child starts to become drowsy in the evening. That's the time they should be going to bed, so start their bedtime routine around 45 minutes before. If they're awake much longer, they may start to get a second wind, and then become more difficult to handle.

Building daytime habits that support nighttime rest

In some cases, a child's inability to fall and stay asleep is related to daytime behavior. This is mostly the case with adolescents and teens. Setting good lifestyle habits help ensure a restful night at any age.

Make sure your child uses the bed only for sleep. Does your child do homework or use the computer in bed? Try to encourage them use the bed only for sleep or a pre-bedtime ritual (reading a book, for example). Otherwise, the brain will subconsciously start to associate the bed with other activities.

Try to keep the same sleep schedule, even on weekends. This will make it easier for your child to wake up and fall asleep naturally. Adolescents should not need to sleep much more than an hour past their usual wakeup time on the weekends. If they do, this indicates that they aren't getting enough sleep during the week.

Keep your child from going to bed too hungry or full. A light snack (such as warm milk and a banana) before bed is a good idea. However, heavy meals within an hour or two of bedtime may keep kids awake.

Avoid giving kids caffeinated products, especially in the afternoon or evening. These include soda, coffee, tea, or chocolate. Some chamomile tea, however, could help the body relax.

Encourage an active lifestyle. Regular exercise prevents restlessness at night. An hour every day is the recommended amount. However, try to keep your kids from vigorous activity within three hours of bedtime.

Make sure the room is comfortable. Is the room quiet? If a child is afraid of the dark, a low-level nightlight is acceptable. Most people sleep best in a slightly cool room (around 65 degrees). Make sure your child's bed is not overloaded with toys, as that can become distracting at bedtime. One or two is fine.

Don't use your child's bedroom for time-out. They will learn to associate it with punishment rather than rest and relaxation.

Encourage natural light exposure first thing in the morning. Opening a window helps us wake up and signifies the start of the day.

Pay attention to napping. Children typically need at least four hours between sleep periods before they are tired enough to doze off again. Although nap needs may vary, make sure your child is not asleep for too long or too close to bedtime.

Set limits with electronics. Teens and children won't feel the temptation to use their devices during sleep hours if they are stored outside the bedroom. This includes phones, tablets, television, video games, and computers.

Spend quality time together. Some kids want to stay up later because they're craving more attention from their parents. If both parents work during the day, evenings are when they're available. Even just asking kids about their friends or interests can go a long way. For babies, spend a few minutes singing to them, making eye contact, or interacting in a gentle way as they wind down for the night.

Daytime habits contribute to other sleep issues besides insomnia. Nightmares, night terrors, sleepwalking and bedwetting are other sleep problems that kids often struggle with. The good news is, most grow of out them or they resolve themselves with time. Although children have no control over the incidents as they're happening, they can cause distress and make kids feel scared to go to bed. Here are some ways to deal with these other obstacles to restorative sleep.

Nightmares

When kids get to preschool age, fear of the dark tends to set in, and so do more frequent nightmares. Many kids have vivid imaginations, so make sure they avoid scary or intense TV shows or stories before bed. Like in adults, issues and feelings that kids are working through manifest themselves in dreams. Has anything changed in your child's life? Has the family moved recently? Have they started a new school or gotten a new sibling? Talking to your child about these changes will help them process the new events and hopefully reduce some uncertainty.

If your child wakes you up after a nightmare, reassure them that it's not real. Use your imagination. You can use "fairy dust" to get rid of monsters or wave a magic wand to scare away any ghosts. Putting a night light in their room may help comfort them and take away some of the fear of the dark. Don't dwell too much on the scary dream, just focus on getting your child ready for sleep again.

Night terrors

The first time you see your child having a night terror, you might feel unsettled. However, unlike nightmares, kids have no idea that it's happening. Having night terrors usually doesn't mean your child has a serious psychological issue or medical problem, so don't worry. More likely, night terrors are a byproduct of stress, lack of sleep, new medication, or changes in the sleep environment, all of which are adjustable.

Symptoms of night terrors

Thrashing around in bed, kicking covers off

Screaming in distress

Breathing heavily and a high heart rate

Sweating

Sitting upright in bed

Moving around the house (night terrors can happen in conjunction with sleepwalking).

Since attempting to wake the child might cause them more distress, gently guide them back to bed or wait out the night terror until they fall back asleep. You can reassure them with a pat on the back or by squeezing their hand. Although not usually lasting for more than a few minutes, some episodes can last up to 45 minutes. If your child moves around during a sleep terror, make any sure doors leading outside the home are locked and place a safety gate at the top of the stairs. Also remove any dangerous or breakable objects from the immediate vicinity.

Preventing night terrors

Unfortunately, there is no real "cure" for night terrors. Taking preventive measures is the best course of action. Does your child seem stressed for any reason? If so, work with them to identify their triggers and reduce any tension in their life. If you haven't already, start implementing a bedtime routine that encourages relaxation. Make sure your child is getting enough sleep and avoiding drinks with caffeine late in the afternoon. If you notice the incidents taking place around the same time every night, try waking them up about 15-30 minutes before and see if that helps.

Sleepwalking

Sleepwalking doesn't include just getting out of bed; many sleepwalkers also talk, sit up in bed, and make repetitive movements such as fumbling with clothing or rubbing their eyes. Although their eyes are open, they may have a glassy appearance. The sleepwalker is still asleep and don't see the same way they do when they're awake. While their behavior may alarm you, they aren't aware of it and most likely won't remember it the next morning.

Causes of sleepwalking

Some influencing factors may include a lack of sleep, an irregular sleep schedule, illness, stress, or some medications. There's usually no need to see a doctor unless the incidents are very regular, involve risky behavior, or result in your child feeling sleepy the next day. Sticking to a sleep schedule and making sure your child is getting enough rest is often enough to resolve many sleep issues. To reduce stress levels, engage your child in relaxing activities before bedtime. Also have them go to the bathroom before winding down, as a full bladder can also contribute to sleepwalking.

Sleepwalking and safety

Don't try to wake a sleepwalker, as this might frighten them. Instead, gently guide them back to their own bed. Make sure windows and doors are locked and consider installing a safety gate outside your child's bedroom and at the top of the stairs. Remove sharp or breakable objects from around their bed and clear out any clutter or toys that they could trip on in the night. If your child shares a room with a sibling, don't let them sleep in the top bunk of a bunk bed. Although sleepwalking usually stops by the teen years, keep car keys away from kids who are old enough to drive.

Bedwetting

Bedwetting is sometimes part of the toilet training process. Although they are able to use the bathroom correctly during the day, some young children may struggle with bladder control issues at night. They usually grow out of it, but in the meantime, there are several ways you can help the process along, without humiliating your child or causing them undue stress.

Causes of bedwetting

Bedwetting usually occurs in children 2-4 years of age. However, it can continue with school-aged children as well. If both parents wet the bed when they were young, it's likely that their child will as well. Here are other possible causes of bedwetting:

Your child's bladder has not developed enough to hold urine for an entire night. Similarly, communication between their brain and bladder may not have fully formed.

It is a response to stress, changes at home, a minor illness, or exhaustion.

Your child is a deep sleeper and a full bladder fails to awaken them.

Your child is constipated. Full bowels put pressure on the bladder.

The body is producing too much urine at night.

Helping your child cope

Even though your child knows they're not at fault, bedwetting often makes them feel significant embarrassment and guilt. They may feel reluctant about sleeping over at a friend's house or going to camp. Reassure them that you don't blame them for it and instate a 'no-teasing' rule in your house. If you or another family member was also a bedwetter, it might make your child feel better to know about it. Here are some other ways to manage the situation:

Put a plastic cover over the mattress.

Let your child help change the sheets. Explain that this isn't a punishment. It helps teach responsibility.

Set up a reward system. Give your child stickers for "dry nights" with a small reward after a certain number.

Avoid lots of fluids before bedtime. Remind your child to use the bathroom again before bed.

Set a bedwetting alarm. If the problem persists, consider asking your child's doctor about an alarm. These detect wetness and will wake the child up to use the toilet. This could be helpful for deep sleepers.

When to see a doctor

If your child is completely toilet trained for at least six months, and then starts suddenly wetting the bed, it could point to a medical problem. If bedwetting starts occurring along with other bodily changes, it might also indicate another issue. Call the doctor if your child:

Complains of pain or a burning sensation while urinating.

Has cloudy or pink bloodstains on their underwear.

Starts wetting their pants during the day.

Shows swelling of their feet or ankles.

Continues to wet the bed at seven years of age or older.

Continued bedwetting, especially if the child has outgrown it, or is past the age that they should have, is also a sign of sexual abuse. If you suspect that this is occurring, it's important to investigate any possible situations and report it.

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If you reflect back on your own childhood, you probably can remember times when you felt frustrated about having a bedtime, woke up in the night, or tossed and turned to no avail. Indeed, sleep problems are common among young children.

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Child sleep: Put preschool bedtime problems to rest

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Child sleep: Put preschool bedtime problems to rest

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Child sleep problems? Be gentle but firm. Consistency is often the key to better sleep.

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How to Help Kids Who Have Trouble Sleeping

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How to Help Kids Who Have Trouble Sleeping

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Countless parents have experienced the frustration of trying to get kids to go to sleep and stay asleep. The coronavirus hasn't helped matters. A lot of kids, even those who had no significant sleep issues before the pandemic, are having trouble now. And those who had struggled in the past may have regressed.

Confusing changes in routine and increased anxiety - older kids may be worrying, while younger children may be sensing their parents' anxiety - are causing behavioral issues across the board. Sleep is no exception.

Fortunately, there are well-tested strategies for helping kids learn to fall asleep in their own beds and stay asleep. A form of behavioral therapy called CBT-I (cognitive behavioral therapy for insomnia) has been shown to be more effective than medication for treating kids with insomnia, explains Wendy Nash, MD, a child and adolescent psychiatrist. And for children with less severe problems, parents can use CBT strategies to change sleep habits.

So what's a parent to do? First, you want to identify the issue. Then you can seek out solutions. The same guidelines can also be applied to naps, which are more invaluable than ever, given how many parents are working from home.

Just chatting with a child about the issues surrounding sleep is a good jumping-off point. Anna Loiterstein, PsyD, a clinical psychologist, says parents should first try to understand what's going on with their child. Let's say they're anxious. Before the coronavirus, it might have been school, conflicts with friends or separating from their parents. Now, is it the crisis itself? A fear that they or their parents will get sick? Knowing these things will help you assist your kids.

Dr. Loiterstein says the idea is to empathize and validate the child's fear. Start by saying, "I understand you're feeling scared and that's a really hard feeling," and then encourage bravery. So, a parent could tell their child they understand it can feel really frightening to sleep in one's own room, and then explain they're going to practice going to sleep in steps to overcome this worry. Let them know you are very confident that they can do it.

Once you know what's going on with your sleep-challenged child, you can use behavioral techniques to help them move towards sleeping independently.

We aren't talking about the "cry-it-out" form of sleep training used with infants, but rather one for older children that involves gradually moving farther away from the child.

"Again," says Dr. Loiterstein, "we want the child to learn that they have the self-soothing skills to manage whatever it is that's distressing them. Otherwise, they become too reliant on the parent for their presence or reassurance."

She cautions parents to remember this will take time and patience. "You're not going to go from one night sleeping in your child's room to them sleeping independently the next," she says.

There are systematic steps to work up to that. As an example, if you are lying in bed with your child, the first thing to do is to move to a chair next to them, just holding hands. The next thing could be to move the chair farther away, followed by sitting outside the door to get more distance away from the bed. Individual steps you might take would depend on the specific case.

Ultimately, your goal is to get to the place where you can come in and say good night and leave the room. It's fine to have a sleep routine where the parent comes in, say, to read a story to a younger child or hug an older one, but the child shouldn't be reliant on you to be there for them to fall asleep.

A posted sleep schedule with a consistent, predictable routine will help everyone, parents and kids alike, stay on track, from brushing teeth to lights out, as well as wakeup time. As the child accomplishes each step, they can be reinforced by that chart, which allows them to see their progress, earning them rewards for doing brave steps like staying in their room after their parents leave.

The parents can also be using charts to track progress and notice any patterns. "If it seems to a parent, 'Oh, my child's having a harder time on a Sunday than they are on a Friday,' that tells us something," Dr. Loiterstein says. "So tracking this type of information can really help to target certain interventions."

Some kids get into the habit of falling asleep fine on their own but wake up in the middle of the night and go to their parents' bedroom.

"They like to have these interactions with their parents," Dr. Loiterstein says. "It's their comfort zone." She says the best thing when that happens is to bring them back to their own bed as soon as possible.

"We don't want to reinforce this interaction and make it more likely that the kid is going to want to come in every night," she says. "We want to minimize the reward they're getting from their parents' bedroom." A reward system for their bravery can be used here, as well.

In addition to behavioral techniques, there are ways to create an environment that's conducive to sleep. The idea is to train our bodies to go to bed and wake up at the same time each day. Some methods to get into that rhythm:

A calming, warm bath. "It can be helpful to have a hot bath one to two hours before bedtime," Dr. Loiterstein says, "because it raises your body temperature, causing you to feel sleepy."

Meditation and relaxation techniques. Dr. Nash recommends meditation apps specifically for sleep, created for different ages. With calming music and a guiding voice, apps help kids relax, from a "body scan," during which you relax your body starting with your toes, to breathing and visualization. All are meant to reduce anxiety and guide kids toward relaxing enough to fall asleep.

Noise-canceling headphones. Some kids may tolerate the soft devices.

Eye masks and room-darkening curtains. These can help create a dark, "cave-like" environment.

A cool room. Adding a fan also provides soothing white noise.

A weighted blanket. There is anecdotal evidence a weighted blanket can help kids. Just be sure it's not too heavy or hot.

No exercise right before bed. Exercising raises body temperature, speeds up heart rate and stimulates the nervous system, none of which are good for sleep.

Make the bed for sleep only. Use the bed only for sleeping, not as a place for homework, eating or watching TV. "We really want to train our bodies to know that bed is associated with sleep and bedtime," Dr. Loiterstein says.

Dr. Nash says if these measures fail and there's real, chronic insomnia, it's time to talk to your pediatrician. "Make sure any underlying issue is being addressed," she says. These could include asthma or sleep apnea; medication side effects might also be the reason.

If a child needs a sleep study, she adds, there are ones that can be done at home.

If none of the above is at play, it's time for parents to check for any underlying psychiatric conditions with an evaluation, which can now be done via telehealth.

Disorders such as anxiety, depression, bipolar, ADHD, autism and OCD can all interfere with sleep, as can phobias and media stressors, says Dr. Nash. For instance, children and teens with autism may be kept up by sensory issues while separation anxiety might lead to clinginess.

If a child has persistent trouble sleeping, cognitive behavioral therapy for insomnia, or CBT-I, can be effective. CBT-I teaches children how to manage their own anxiety, now and in the future, and supports parents in helping their children get better. Dr. Nash says that CBT-I has been shown to be more effective than medication in treating insomnia.

Medications are the last resort. "We don't have any FDA-approved medication for sleep in children," Dr. Nash says. "I'd say the most commonly used is melatonin, for sleep initiation, but kids could wake up after four hours. Some parents try the timed-release XR but then you risk them being groggy in the morning." The idea is to start with a low dose.

Dr. Nash notes that there have been anecdotally variable results with the blood-pressure medication clonidine; while she's used it with some patients, it may not get them a full night's rest.

Two more medications that are used off-label for sleep are the antidepressants Trazodone and Remeron. Dr. Nash notes that Trazodone's side effects can include grogginess, so again, she recommends starting at a low dose. "I'd probably only use in teenagers with really severe cases," she says. As for Remeron, when used at low doses, it works like an antihistamine. It also increases appetite, so it tends to be good for kids who are on stimulants and anxious and have insomnia. For these reasons, she will usually try Remeron before Trazodone.

Parents may have heard of Gabapentin, an anti-epileptic drug also used to treat nerve pain in adults. But it can be sedating and cause nausea.

What about the antihistamine diphenhydramine, best known as Benadryl, some parents' go-to when they want their child to sleep? Dr. Nash doesn't recommend regular use because of side effects including tolerance and weight gain.

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How to Help Kids Who Have Trouble Sleeping - Child Mind Institute

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Countless parents have experienced the frustration of trying to get kids to go to sleep and stay asleep. The coronavirus hasn't helped matters. A lot of kids, even those who had no significant sleep issues before the pandemic, are having trouble now. And those who had struggled in the past may have regressed.

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Toddler Sleep Guidelines You Need to Know

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Toddler Sleep Guidelines You Need to Know

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Toddler Sleep Guidelines You Need to Know

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How many hours of sleep does your toddler need? And does he really have to nap? We answer some common questions about toddler sleep.

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7 ways to get grade-schoolers on a school sleep schedule

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7 ways to get grade-schoolers on a school sleep schedule

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How to Get Kids on a School Sleep Schedule

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Kids learn best after a good night’s sleep. But it can be hard to get kids to bed on time after a winter or summer break. Here are tips for getting grade-schoolers on a school sleep schedule.

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School Start Time and Sleep: How Early Mornings Impact Students

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School Start Time and Sleep: How Early Mornings Impact Students

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School Start Times and Sleep Needs | Sleep Advisor

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Are early school times robbing youth of sleep? Find out what research has to say and learn some tips on how to help kids cope with early start times.

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Signs Your Child Is Exhausted: Spotting Sleepiness, From Babies to Teens

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Signs Your Child Is Exhausted: Spotting Sleepiness, From Babies to Teens

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You know that feeling after a great night's sleep? That bright-eyed-ready-to-take-on-the-day feeling? It's a good one. It's the kind of feeling you want for your kids.

If your child isn't sleeping enough, though, you're far from alone. A recent study shows that more than a third of kids between 4 months and 17 years old are getting less sleep than is recommended. That means more groggy mornings and the potential to really impact their social skills and cognitive growth.

We talked with pediatric sleep specialist Vaishal Shah, MD, about signs your kid isn't getting enough sleep and how you can help kids of any age get more ZZZs.

Signs your child may be exhausted

Sleepiness can look different in kids of various ages. Whether they're too young to tell you they're tired, or getting too old to want to admit to it, learn to spot the signs of exhaustion in your children.

Tired babies

Research shows that when babies get too little sleep, it can have lasting effects on their growth, speech, memory and overall cognitive development.

The thing about babies is that the more tired they are, the harder it can be to get them to sleep. They get all amped up and it's harder to settle down. Learning to recognize the early cues that your little one is getting sleepy will help to avoid a full-blown, overtired meltdown.

Signs your baby is getting sleepy include:

Fussing, whining or crying.

Looking "zoned out."

Pulling their ears.

Rubbing their eyes.

Tired toddlers

Tired toddlers can be a walking contradiction. They may outwardly seem "wired" or overexcitable when they're actually on the verge of exhaustion. It's like your toddler's little gas tank is running on empty so they lay on the gas pedal to see juuuuust how many more laps they can make it before the wheels fly off.

Dr. Shah says sleepy toddlers may exhibit signs similar to younger children, such as rubbing eyes, yawning and crying. They also may be:

Clingy.

Hyperactive at night or around naptime.

Irritable.

Slow to interact with peers or parents.

Tired children

For school-aged kids, a lack of sleep can make learning a challenge.

"If your child is struggling with excessive sleepiness, it can cause impaired memory and inhibited creativity, making it difficult to learn," notes Dr. Shah. "Their metabolism, immune system and cardiovascular system can be affected. Sleep deprivation can even cause depression and difficulty coping with stress and emotions."

If your child isn't getting enough sleep, they may:

Be difficult to wake in the morning and want to reset wake-up alarms multiple times.

Experience frequent mood swings.

Have trouble concentrating in school or falling asleep in class.

Look and act tired long after waking up.

Sleep very long on weekends or take frequent naps

Tired teens

Dr. Shah says that getting by on too little sleep during the teenage years can further cause trouble in school - and beyond. In fact, researchers found that teens who slept less than six hours were more than twice as likely to engage in fights or to use alcohol or drugs.

Signs that your teen is exhausted are similar to those for younger kids and also include:

Excessive irritability, moodiness or emotional outbursts.

Reports of sleeping in school or frequent napping during the day.

Reports of unsafe driving.

Skipping commitments like work, sports or other extracurricular activities to sleep.

How to help your kids sleep better

OK, so maybe your child is showing signs that they need some more shut-eye. Maybe it's that your baby is in the midst of a sleep regression, your toddler just won't stay in bed or your older kid is struggling to stay awake in class.

Over-the-counter sleep aids might just be a bandage over the problem and not address root cause issues. Before you reach for melatonin or other sleep aids, Dr. Shah offers these five tips:

1. Know how much sleep your child needs

How much sleep your child needs will vary over the years. Consider the recommendations from the American Academy of Sleep Medicine and any signs of sleepiness your child is showing to better understand their individual sleep needs.

2. Have a schedule, and stick to it

After you determine how much sleep your child needs, Dr. Shah recommends keeping them on a consistent sleep and wake schedule, even on weekends. Set an example by following a sleep schedule for yourself, too.

"Often what I hear from families is that Friday or Saturday night is time to enjoy. I always say that every day is to enjoy, and having a consistent schedule helps you to enjoy every day even more," Dr. Shah adds. "If your child wants to stay up later on the weekends, it's OK to push back bed by an hour, but I don't recommend more than that. When you're constantly changing up your sleep schedule, it's hard for your body to adjust to that back and forth."

3. Follow a bedtime routine

From the time we're born throughout our older age, we humans are creatures of habit and routine. Following a wind-down routine is a cue to your body to start prepping for a good night's rest. Even little babies can reap big sleep benefits from a calming and regular bedtime routine.

Some highlights of a good bedtime routine include:

1. Limiting high-energy activities for an hour or two before bedtime. Get those wiggles out during the day instead.

2. Turning off electronics, including phones, tablets, TVs and computers at least an hour before bed. (More on that below.)

3. Taking time for some unwinding activities, like reading with your child, bedtime talk or meditating (yes, kids can meditate, and it can do their minds and bodies a lot of good!).

4. Practicing good nightly hygiene in a set order - encourage your child to follow a consistent short routine every evening before bedtime: floss, brush their teeth, wash their face, etc.

4. Make the bedroom sleep-ready

Keep your child's room quiet and comfortable. Dr. Shah recommends keeping the room at a slightly cooler temperature, around 70 to 74 degrees Fahrenheit (21 to 23 degrees Celsius). Hang heavy drapes if there's too much outside light in the bedroom. If your child is scared of the dark, a nightlight may help.

(Pro tip: Nightlights are also a good idea for a baby's room, and not just for their sake. A little light can save you from stubbed toes or tripping over toys when you go in for a nighttime check-in.)

5. Keep electronics away at night

This one may cause some friction at first - because who wants to give up their devices? But turning off the tech at least an hour before bed can make a big difference.

Studies have shown that too much screen time is associated with sleep deficiency in both young children and teens. Looking at screens keeps your brain stimulated and active, making it harder to wind down and sleep.

TVs, computers, smartphones and video games can be tempting to kids, too (and some adults), so Dr. Shah recommends keeping them out of the bedroom.

"Even very young children know how to use smartphones now. Our kids are phone-trained before they're potty-trained," Dr. Shah says. "And little ones want to do what they see the grownups in their lives do. By making an effort to put down your phone in the evening before sleeping, you can help them learn about the importance of disconnecting, and they'll sleep better for it. You will, too."

When to see the pediatrician

Tried it all and junior's still exhausted? It may be time to talk with a doctor, especially if they're showing these signs:

Excessive fears or anxiety around going to sleep.

Snoring that's loud or disruptive.

Frequent unexplained nighttime awakenings.

Nighttime bedwetting that persists past the age of 7.

Excessive daytime sleepiness, in spite of adequate hours of sleep.

Your healthcare provider may recommend a sleep evaluation to understand if a sleep disorder is to blame.

Sleep is a cornerstone of healthy living and healthy development. Ensuring your kids learn to sleep soundly is a lifelong habit that will pay off for them throughout the years. Sounds like a dream come true!

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You know that feeling after a great night's sleep? That bright-eyed-ready-to-take-on-the-day feeling? It's a good one. It's the kind of feeling you want for your kids. If your child isn't sleeping enough, though, you're far from alone. A recent study shows that more than a third of kids between 4 months and 17 years old are getting less sleep than is recommended.

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Sleep supports growth and development, fosters resiliency and has been recognized as a priority for the health, well-being and learning of students.

The American Academy of Pediatrics recognizes insufficient sleep as an important public health issue that significantly affects the health and safety, as well as the academic success, of middle and high school students.

The Fairfax County Youth Survey, a comprehensive, anonymous and voluntary survey given each year to students in grades 6, 8, 10 and 12, examines behaviors, experiences and other factors that influence the health and well-being of Fairfax County's youth. The results provide a snapshot of the county's youth and serve as a barometer of the community's effectiveness fostering healthy choices in young people. The Youth Survey is a collaboration of Fairfax County Government and the Fairfax County Public Schools. In the 2019 Fairfax County Youth Survey, only one third of students reported sleeping eight or more hours per night. As students get older, they are less likely to report at least 8 hours of sleep per night.

The Virginia Department of Education (VDOE) 2020 Standards of Learning for Health Education emphasize the importance of sleep. Topics instructed in FCPS health education include sleep hygiene, effects of sleep on health, setting a sleep goal, consequences of sleep deprivation, and the relationship between sleep deficiency and chronic disease and increased risk for injury and substance use. In addition, sleep education is included in physical education for grades 7, 9, and 10 to meet VDOE standards of learning for physical education. Students apply knowledge of the importance of sleep to personal goal setting, analysis of their behaviors, and wellness planning. The chart below provides an overview of the health and physical education standards of learning related to sleep.

Sleep in Virginia Standards of Learning for Health Education

The Standards of Learning for Health Education are divided into three strands:

1. Essential Health Concepts,

2. Healthy Decisions, and

3. Advocacy and Health Promotion.

Kindergarten

1.f Recognize the importance of a regular bedtime routine and enough sleep.

3.f Describe ways to calm down before bed to prepare for sleeping.

1.f Explain the effects of physical activity, sleep, and personal health habits and behaviors on heart health.

3.f Support family and peers in making positive food, physical activity, and sleep choices that promote heart health.

1.g Describe persuasive tactics used by various types of media.

2.g Analyze a variety of media to identify tactics used to persuade consumers regarding physical activity, nutrition, sleep, or other areas of personal health products.

3.f Monitor personal progress toward physical activity, nutrition, and sleep goals.

3.g Analyze the reliability of health product claims for physical activity, nutrition, sleep, or other areas of personal health.

1.g Explain the difference between rest, sleep, sleep deprivation, and sleep debt.

2.g Identify sleep hygiene strategies to support recommendations for optimal sleep.

2.h Describe preventive health measures, including immunizations, regular health and medical screenings, nutrition, physical activity, sleep, and limiting personal technology use, in preventing diabetes, heart disease, stroke, cancer, obesity, and other chronic diseases.

3.g Create Specific, Measurable, Attainable, Relevant and Timely (S.M.A.R.T.) goals to get optimal sleep to promote cognitive performance and academic success.

1.c Explain the physical, mental, social, and academic benefits of sufficient sleep and the relationship between sleep deficiency, chronic disease, and the increased risk for injury and substance use.

3.c Create or modify a personal wellness plan for physical activity, sleep, personal hygiene, and other health-enhancing behaviors to prevent com

Sleep in Virginia Standards of Learning for Physical Education

In the physical education standards, sleep is included in standard 5 Energy Balance.

5.g Explain the importance of sleep for energy balance.

5.d Design and implement a plan to maintain an appropriate energy balance for a healthy, active lifestyle, to include intake, expenditure (levels of intensity), and sleep.

5.d Evaluate current and future sleep needs.

FCPS Resources

Additional Resources

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Sleep supports growth and development, fosters resiliency and has been recognized as a priority for the health, well-being and learning of students. The American Academy of Pediatrics recognizes insufficient sleep as an important public health issue that significantly affects the health and safety, as well as the academic success, of middle and high school students.

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Fortunately, specific behavioral changes and adjustments to the sleep environment will help most children with insomnia. We've compiled the top tips that are proven to help kids sleep. The recommendations outlined here are best suited for toddlers through early adolescence. Both babies and teens will have specific considerations of their own.

These lists may seem long, but you don't need to implement them all at once. It's better to focus on trying a few small changes, giving them time to work, and then adjusting your approach based on how your child responds.

Keep in mind that every child's sleep needs will vary based on their age, genetics, and cultural differences. Therefore, not all approaches will work equally well for all children, and there can be an element of trial and error. However, your patience will be rewarded in time as your little one learns to fall asleep quickly on their own and keep sleeping soundly through the night.

Sleep hygiene - a collection of habits and behaviors that promote good sleep - is vital for children. Many sleep struggles are caused or made worse by poor sleep hygiene. When practicing sleep hygiene, remember that consistency is key. Sleep strategies take time and repetition to be effective.

Create a Routine: Humans are creatures of habit. A lets your child's body and mind know that it's time to settle down and prepare for sleep. The actual routine can be specific to your child, but it should last around 20 minutes and consist of three to four quiet, soothing activities such as putting on PJs, brushing teeth, a warm bath, and reading. Bedtime routines provide children with a sense of familiarity and comfort, which acts in direct opposition to the uncertainty of insomnia.

Set a Bedtime: A sleep schedule works with your child's natural biological clock to promote dozing off with regularity. Bedtimes are most useful when they're consistent, so try to keep the same bedtime on weekends as on school nights. Altering bedtimes during the weekend will make it more difficult for kids to maintain their normal weekday schedules.

Implement a Screen Curfew: The ubiquity of screens makes this rule hard to implement, but it's well worth it. Mobile devices, TVs, and tablets emit a type of blue light that suppresses melatonin, a hormone that promotes sleep. Children may be to the effects of light from screens. Screen time also stimulates the brain, making it harder to wind down for sleep. Electronic devices should be kept out of the bedroom and ideally not used within one hour of bedtime. Consider using the created by the American Academy of Pediatrics.

Get Exercise: Physical activity is proven to help people of all ages . Most children need at least of exercise per day. Just make sure to avoid vigorous activity within two hours of bedtime. Otherwise, your child may feel wound-up and find it harder to fall asleep.

Avoid Scary or Violent Content: Feeling scared or worried is a common reason kids can't sleep. So it's no wonder that scary or violent movies, TV, video games, and even books in the evening are in children. If your kiddo likes the gory or spooky stuff, save it for the daytime.

Nix Caffeine: This is a no brainer. Caffeine is a stimulant that can both make it harder to fall asleep and reduce the quality of sleep. In addition to the usual suspects like soda, coffee, and energy drinks, watch out for more discreet sources like tea, decaf coffee (which still has trace amounts of caffeine) and chocolate. Even small amounts of caffeine can have a in a little body. Don't let your child consume caffeine , or preferably, avoid it all together.

Don't Sleep With a Pet: While it's tempting for tots to snuggle Fido in bed, a pet's movements and noises during the night can awaken them from a peaceful slumber. Try having your furry family member sleep outside of your child's bedroom for a few nights to see if that helps. To make the transition easier, include saying goodnight to pets in the bedtime routine.

Optimizing your child's bedroom is an integral part of inducing quick and seamless shuteye. People with insomnia are more likely to be distracted by an uncomfortable bedroom National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source , which makes sleep even harder. These tips can help you create the perfect sleep setup for your little one:

Room Temperature: The body and brain both in preparation for sleep, and this can be disrupted by a stuffy bedroom. To avoid this, try to keep the thermostat around 65 degrees.

Noise: Research suggests that even mild sound disturbances can , even if the sleeper never awakens. Consider noise-blocking curtains to cut down on street noise. You can also use a fan or white noise machine to drown out unpredictable or distracting sounds.

Light Level: Start dimming indoor lights as bedtime approaches, and keep your child's bedroom as dark as possible. This and . If your child is afraid of the dark, a small nightlight is okay.

Soothing smells: Calming scents like can have mild sedative effects. You might try using essential oils, a room diffuser, or dried potpourri sachet to provide a soothing, sleep-inducing smell.

Unfortunately, childhood anxiety is steadily rising Centers for Disease Control and Prevention (CDC) As the nation's health protection agency, CDC saves lives and protects people from health threats. known to disrupt sleep Anxiety and Depression Association of America (ADAA) ADAA's mission focuses on improving quality of life for those with anxiety, depression, OCD, PTSD, and co-occurring disorders through education, practice, and research. View Source . Stress is View Source in all ages, so anything that can reduce worrying before bed is helpful. Help your child learn to manage their concerns with these tactics:

Write In a Journal: Encourage your child to get their anxious thoughts out of their head and onto paper. It can also help for them to write about the good things that happened in the day. Focusing on the positive will help children feel more secure.

Mindfulness Exercises: Mindfulness exercises like meditation are proven to . There are many kid-friendly meditations that parents and children can do together. These often consist of simple breathing techniques, body awareness, or guided imagery. Look to books, tapes, and even smartphone apps for ideas.

Create a Worry Time: It's okay to discuss worries, just not at bedtime. Set aside a specific time during the day for your children to discuss their concerns and how to cope with them. This can free children of the need to dwell on worries before bed.

It's normal for even the best little sleepers to awaken from slumber and ask for a parent. When your child cries out for you, it's okay to tend to them. However, you should do so with intention. This is not the time to give in to demands, as doing so can increase stimulation and make it harder to fall asleep. Fulfilling your child's every request can also reinforce an unhelpful pattern of relying on parental assistance for sleep.

Instead, keep the checks short and simple. The point is to provide your child with reassurance that they're safe and cared for, while still fostering their ability to self-soothe and sleep on their own. Some parents may even wait a few seconds before answering a call so that their child has the opportunity to fall back asleep on their own.

If you have any doubt over whether your child's nighttime checks are appropriate, consult your child's doctor for guidance.

If your child continues to have trouble sleeping despite your best efforts, it may be time to check in with their pediatrician. Although uncommon, there can be more serious causes of childhood insomnia, such as childhood sleep apnea or restless leg syndrome.

Any of these reasons are cause to involve a doctor:

Significant daytime sleepiness

Frequent or severe snoring or other abnormal breathing during sleep

Suspected psychological or developmental condition

Considering medications or supplements to aid in sleep

For a couple of weeks before the doctor appointment, it can help to keep a sleep diary. This is a nightly recording of your child's bed time, nap times, sleep length, and activities. A sleep diary helps to identify patterns and possible problems to address.

Learn more about our Editorial Team

References

1. Esparham, A. (2020, January 2). Melatonin and Children's Sleep. HealthyChildren.Org.
https://www.healthychildren.org/English/healthy-living/sleep/Pages/Melatonin-and-Childrens-Sleep.aspx

2. Mindell, J. A., Li, A. M., Sadeh, A., Kwon, R., & Goh, D. Y. (2015). Bedtime routines for young children: a dose-dependent association with sleep outcomes. Sleep, 38(5), 717-722.
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3. LeBourgeois, M. K., Hale, L., Chang, A. M., Akacem, L. D., Montgomery-Downs, H. E., & Buxton, O. M. (2017). Digital media and sleep in childhood and adolescence. Pediatrics, 140(Suppl 2), S92-S96.
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7. Garrison, M. M., Liekweg, K., & Christakis, D. A. (2011). Media use and child sleep: the impact of content, timing, and environment. Pediatrics, 128(1), 29-35.
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8. Temple J. L. (2019). Review: Trends, Safety, and Recommendations for Caffeine Use in Children and Adolescents. Journal of the American Academy of Child and Adolescent Psychiatry, 58(1), 36-45.
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9. Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of clinical sleep medicine : JCSM : official publication of the American Academy of Sleep Medicine, 9(11), 1195-1200.
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10. Narisawa H. (2013). Anxiety and its related factors at bedtime are associated with difficulty in falling asleep. The Tohoku journal of experimental medicine, 231(1), 37-43.
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12. Van Der Werf, Y. D., Altena, E., Schoonheim, M. M., Sanz-Arigita, E. J., Vis, J. C., De Rijke, W., & Van Someren, E. J. (2009). Sleep benefits subsequent hippocampal functioning. Nature neuroscience, 12(2), 122-123.
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13. Burgess, H. J., & Molina, T. A. (2014). Home lighting before usual bedtime impacts circadian timing: a field study. Photochemistry and photobiology, 90(3), 723-726.
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14. Gooley, J. J., Chamberlain, K., Smith, K. A., Khalsa, S. B., Rajaratnam, S. M., Van Reen, E., Zeitzer, J. M., Czeisler, C. A., & Lockley, S. W. (2011). Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. The Journal of Clinical Endocrinology and Metabolism, 96(3), E463-E472.
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Sleep Strategies for Children | Sleep Foundation

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Wondering about sleep aids for kids? These proven sleep tips will help children learn to fall asleep quickly and stay asleep.

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How Screen Time and Sleep Impact Early Childhood

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How Screen Time and Sleep Impact Early Childhood

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How Screen Time and Sleep Impact Early Childhood Development

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AAP Endorses New Recommendation on Sleep Times

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AAP Endorses New Recommendation on Sleep Times

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Teens should sleep eight to 10 hours per night while younger children need even more sleep, according to new recommendations from the American Academy of Sleep Medicine (AASM).

The group lays out optimal amounts of sleep for children of different ages in the June 13 statement Recommended Amount of Sleep for Pediatric Populations, which has been endorsed by the AAP.

"Regularly sleeping fewer than the number of recommended hours is associated with attention, behavior, and learning problems," according to the statement. "Insufficient sleep also increases the risk of accidents, injuries, hypertension, obesity, diabetes and depression."

Likewise, too much sleep has been linked to obesity, diabetes and mental health problems, the group said.

The AASM released the guidance in a two-page statement and plans to detail the research behind it at a later date. Following are the recommended minimum and maximum hours each age group should regularly sleep during a 24-hour period for optimal health:

Ages 4-12 months: 12-16 hours (including naps)

Ages 1-2 years: 11-14 hours (including naps)

Ages 3-5 years: 10-13 hours (including naps)

Age 6-12 years: 9-12 hours

Age 13-18 years: 8-10 hours

A panel of 13 sleep experts reviewed 864 scientific articles to formulate the recommendations. It noted that sleep also must be appropriately timed and without disturbances.

While parents may determine their children's bedtime, their wakeup call may be determined by their school start time, said Lee J. Brooks, M.D., FAAP, a member of the AASM panel and the AAP Section on Pediatric Pulmonology and Sleep Medicine Executive Committee. In 2014, the AAP released a policy calling for middle and high schools to start no earlier than 8:30 a.m.

If schools start earlier, parents should make sure their children go to bed early enough to get the recommended amount of sleep, which may mean leaving some activities off the schedule, according to Dr. Brooks, attending pulmonologist at The Children's Hospital of Philadelphia.

"They cannot play three sports, play in the band and join the chess club and still get enough sleep to do well in school," he said.

Consistency also is key when adjusting to a sleep schedule, even on the weekends, he said.

Pediatricians should ask children and their parents about sleep regularly to get a better picture of the influences on their health, according to Dr. Brooks.

"You might see poor school performance, you might see kids labeled as troublemakers when in reality they just don't get enough sleep," he said.

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AAP endorses new recommendations on sleep times

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Not getting enough sleep can lead to learning and behavior problems and increase the likelihood of injuries and health problems.

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Routines for Bedtime: Six Tips for Sleep Success

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Routines for Bedtime: Six Tips for Sleep Success

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Routines for Bedtime: Six Tips for Sleep Success | Family Services

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Fairfax County, Virginia - Department of Family Services - Community Corner - Parents, learn easy, helpful routines to get your children in bed and asleep at night without any fuss.

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General information and recommendations about sleep and sleep health.

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Like eating well, staying hydrated, and exercising regularly, getting enough quality sleep is essential for your overall health. Researchers are still uncovering exactly why we sleep, but one thing's clear: A full night's rest delivers a wide range of mental and physical health benefits.

Below, we'll cover the importance of sleep and how it helps your body and brain, as well as how to get better sleep.

Sleep is a complex biological process made up of several stages that cycle throughout the night. These stages include rapid eye movement (REM) sleep and non-REM sleep, each of which plays an important role in restoring the body and brain. Non-REM sleep is especially important for physical repair and immune function, while REM sleep supports memory consolidation, learning, and emotional regulation.

But when sleep is disrupted or cut short, these processes are interrupted, leading to sleep deprivation, which can affect everything from mood and concentration to heart health and immune response.

Over time, consistently good sleep can strengthen your immune system, improve emotional resilience, and support long-term well-being.

Boosts Energy and Alertness

Better Mood and Mental Health

Facilitates Muscle Repair and Recovery

Supports Heart Health

On the flip side, a lack of sleep is a risk factor for cardiovascular problems, including high blood pressure, heart attack, stroke, and heart disease.

Enhances Cognitive Function

Plus, insufficient sleep negatively impacts judgment. Not getting enough sleep may heighten the risk of making poor decisions because of impaired attention, decreased concentration, and cloudy thinking.

Bolsters the Immune System

Conversely, a long-term lack of sleep has been linked to higher chances of getting a cold or other viruses. And vaccines have been found to be less effective in people who are chronically sleep deprived.

Supports Stress Relief

Getting the sleep you need every night can help manage stress. Studies suggest that sleep offers relief to brain cells that are under stress. Waking up refreshed may also help reduce feelings of irritability and anxiety that can worsen stress.

Enables Athletic Performance

Aids in Healthy Weight Management

Quality sleep-in addition to exercise, stress management, and healthy eating-is an of maintaining a healthy weight . A lack of sleep can interfere with the normal production of hormones that help regulate appetite, leading to more hunger that can contribute to weight gain.

To get better sleep, start by improving daily habits and nightly routines. Adjustments to your sleep hygiene can be an important step toward getting all the benefits of sleeping well.

Create a Consistent Sleep Schedule

Nap Wisely

Create a Sleep-Friendly Bedroom

If you can't eliminate external sources of light or noise, there are still steps you can take. An eye mask or blackout curtains can eliminate unwanted light, and earplugs or a white noise machine can reduce distracting noises.

Your sleep environment should include a comfortable and inviting bed. Replacing an old, worn, or uncomfortable mattress with a new and supportive one can help improve your sleep. The best mattresses and pillows for sleep depend on your sleep position, body weight, and personal preferences.

Avoid Caffeine, Nicotine, and Alcohol Before Bedtime

Caffeine, nicotine, and alcohol are commonly used substances that can significantly reduce the quantity or quality of your sleep.

Caffeine is a stimulant that provides a boost of alertness, and when consumed in the afternoon or evening, caffeine can make it difficult to fall asleep at night.

Nicotine use in the evening is associated with more nighttime awakenings.

Alcohol can induce sleepiness, but it actually reduces sleep quality.

Exercise During the Day

Avoid Screens Before Bedtime

Setting electronic devices aside for at least 30 minutes before bedtime can make it easier to fall asleep. Phones, tablets, computers, and other screens stimulate your mind and make it more challenging for your brain and body to wind down at night.

Instead of screen time, sleep experts advise developing a relaxing routine for the hour before bedtime. For this routine, choose a restful activity, such as reading or taking a warm shower or bath, that creates a smooth transition to falling asleep.

Use Sleep Tracking to Spot Patterns

Sleep trackers and apps can help you understand not just how long you sleep, but how well you sleep. By revealing patterns in your sleep duration, disruptions, and overall quality, these tools offer insights that can guide meaningful changes to your bedtime routine.

While sleep trackers aren't designed to diagnose medical issues, they can play a helpful role in building better sleep habits. Try pairing your device with a quick daily check-in: Do you feel rested and alert, or tired and sluggish? If you're regularly running on low energy despite spending enough time in bed, it may be time to make some adjustments.

Although there are steps you can take on your own to improve your sleep, there are times when it's best to talk with a doctor. For example, consulting with a doctor may be helpful if:

You have sleep problems that are severe or worsening.

You have sleep problems that have been bothering you for weeks or months.

Tiredness or lack of alertness affects your ability to work, concentrate, or perform daily tasks.

You've taken steps to improve your sleep hygiene and still are having sleeping problems.

You're looking for personalized guidance about how much sleep you need based on your age and mental and physical health.

Jay Vera Summer is a writer, editor, and wellness coach. She holds a Bachelor's of Science in psychology and Master's degrees in both writing and public policy.

Dr. Abhinav Singh, board certified in Sleep Medicine and Internal Medicine, is the Medical Director of the Indiana Sleep Center, which is accredited by the American Academy of Sleep Medicine. He is also a Clinical Assistant Professor at Marian University College of Medicine in Indianapolis, where he developed and teaches a Sleep Medicine rotation. Dr. Singh's research and clinical practice focuses on sleep disorders, including excessive daytime sleepiness, narcolepsy, sleep apnea, chronic snoring, insomnia, and sleep education.

Learn more about our Editorial Team

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Getting enough quality sleep has a lot of mental and physical health benefits. Learn how sleep helps your body and brain, as well as how to get better sleep.