How much sleep does my school-aged child need?
According to the National Sleep Foundation, school-aged children
(defined as children between the ages of 5 and 12) need between 10 and 11 hours
of sleep each night.
Do school-aged children usually get the sleep they need every night?
Typically not. A school-aged child’s homework, social and sports
obligations and other evening activities (eg, TV watching and internet
involvement) usually results in a later bedtime. Therefore many school-aged
children are sleep deprived.
What are some signs of sleep deprivation and how might it affect my school-aged child?
Signs of sleep deprivation include:
- excessive sleepiness, inattention
- irritability, hyperactivity, depression, impatience, mood swings, low
tolerance for frustration or other impulse control problems
- decline in school performance
Excessive sleepiness can impair memory, impede concentration,
and inhibit creativity, making it difficult to learn. Lack of sleep impairs many
bodily functions including metabolism, the immune system and the cardiovascular
system and thus affects health.
What steps can be taken to improve the situation?
First, make sure your child is following all of the basic sleep
hygiene tips to ensure the best possible setup and environment for sleep. These
tips are presented in another document entitled, "Healthy Sleep Habits for
Children," and include such things as maintaining a consistent sleep
schedule; exercising daily; avoiding caffeinated products; establishing a
bedtime routine; having a quiet, comfortable, dark bedroom; and avoiding
stimulating activities in the hour before bedtime amongst others.
If your child experiences nightmares or night terrors, you may
want to develop and set out a comfort kit nearby. This kit may contain such
items as a favorite stuffed animal or a soft blanket. Your child can grab this
kit when scared and gain a sense of calm, comfort, and control. Hopefully your
child will feel secure enough to fall asleep on his or her own without the need
to leave the bedroom and seek out the assistance of a parent and/or guardian.
Additional Sleep Information and Suggested Readings
Mindell, JA and Owens, JA. A Clinical Guide to Pediatric
Sleep: Diagnosis and Management of Sleep Problems. Philadelphia, PA:
Lippincott Williams and Wilkins, 2003.
http://www.sleepeducation.com and other educational links on the
American Academy of Sleep Medicine website http://www.aasmnet.org.
The National Sleep Foundation at http://www.sleepfoundation.org.