Does your child have trouble falling asleep or wake up often during the night? Sleep disorders in children are common and can disrupt the entire household. Fortunately, there are solutions to help your child, and you, get a good night's sleep!
How important is sleep for children?
Children's sleep plays a fundamental role in their physical, cognitive and emotional development. During the night, their brains assimilate learning, regulate emotions and stimulate growth. It is also during sleep that the brain dreams, which is good for their memory and creativity.
But for these benefits to work, children need to get enough sleep, and sleep peacefully! Sleep disorders in children, if they persist over time, can disrupt both their daily lives and those of their parents.
In summer, allergies can also cause sleep problems in both children and adults. Check out our health tip to relieve your child's seasonal allergies.
How long does a child sleep?
Sleep quality is of paramount importance at every stage of development. A number of factors influence a child's need for sleep, including their age. Therefore, 16 to 20 hours of sleep per 24-hour period is desirable for a newborn, while 11 to 12 hours is sufficient for a child aged 3 to 5. Teenagers need around 9 hours of sleep.
What are the recommended hours of sleep for different ages?
Sleep requirements vary according to age and biological rhythm, also known as the internal clock. Here is an overview of the recommended hours of sleep to promote good sleep:
- Newborn (0-3 months): 16 to 20 hours per 24 hours, divided between day and night.
- Babies (4-11 months): Approximately 12 to 15 hours, often with several naps per day.
- Children aged 1 to 3 years: 11 to 14 hours, including one or two naps.
- Children aged 3 to 5 years: 10 to 13 hours, usually without a nap for children aged 5 and over.
- Children aged 6 to 12 years: 9–11 hours.
- Teenagers (aged 13 to 18 years): 8–10 hours.
Regular sleep schedules are essential. On weekends, try not to change your child's bedtime by more than an hour; in order to preserve their internal clock and ensure they get enough sleep.
Is your baby having trouble falling asleep? You're not alone. We have listed the 6 habits to help your baby sleep for a pleasant sleep routine for you, but also for them.
What is the 5-10-15 minute method?
Very popular with tired young parents, the 5-10-15 minute method is a progressive sleep technique that aims to encourage children to fall asleep independently.
It consists in putting the child to bed awake, leaving the room, then returning to see him at gradual intervals if he cries or protests: after 5 minutes, then after 10, then 15, and so on, while prolonging the intervals.
Tip: This method can be useful for improving sleep in infants or young babies who have difficulty falling asleep on their own. It does, however, require a certain degree of consistency and is not suitable for all children. If your child displays severe anxiety or persistent sleep disorders, it is best to consult a professional before using this method.
What time should a child go to sleep?
Of course, the ideal bedtime depends on the child's age and sleep needs, as well as their natural biological rhythm, their level of activity during the day, and their planned wake-up time.
- A preschooler should be in bed between 7 p.m. and 8 p.m.
- An elementary school student can usually go to bed between 8 p.m. and 9 p.m.
- For teenagers, aiming for 9:30 to 10:00 p.m. is often recommended, even though their internal clock tends to naturally shift to a later hour.
Did you know? Screens (TV, cell phones, tablets and more) also influence sleep quality. Blue light can have harmful effects on your health. For more information and advice, see our article: The impact of screens on health.
Causes of sleep disorders in children
Several factors can compromise sleep quality and duration in children. Here are a few examples:
- Stress or anxiety;
- Family, social or educational difficulties;
- Symptoms or illnesses such as:
- Fever;
- Pain;
- Respiratory problems;
- Infection (e.g., ear infection or cold);
- Depressive or anxiety disorder;
- Attention deficit disorder with/without hyperactivity (ADHD);
- Autism spectrum disorder (ASD);
- Certain medications, such as the psychostimulants used to treat ADHD;
- Transition (e.g., moving, separation, back-to-school);
- Unstable schedule, environment or lifestyle.
What are the consequences of insufficient sleep?
Parents know how insufficient sleep can affect a child. The potential consequences are numerous and include, among others:
- Drowsiness and fatigue;
- Moodiness or irritability;
- Difficulty managing emotions;
- Behavioural problems;
- Memory, concentration or attention problems;
- Decline in academic performance.
Everyone experiences temporary sleep difficulties. It is the recurrence of the problem, as well as its impact on the child's quality of life, well-being, activities, or health, that warrants the use of the terms “insomnia” or “sleep disorder.”
Managing sleep disorders in children
Dealing with a sleep disorder depends on a number of factors, including its nature, severity, recurrence, causes and consequences. Each situation has its own solutions, but you should not sit idly by if your child can't sleep well.
The first step is to identify the cause(s) and try to remedy them. A healthcare professional can help you assess the situation and find appropriate solutions. The most beneficial strategies for countering a sleep problem involve modifying habits, behaviour or the environment.
Tip: Unless advised otherwise by a healthcare professional, never give your child any medication to alleviate a sleep disorder, even if it is an over-the-counter drug or natural health product.
How to detect and treat sleep apnea in children?
Sleep apnea in children is a more common sleep disorder than we think, particularly between the ages of 2 and 6. It manifests itself as pauses in breathing during sleep, often accompanied by loud snoring, jerky breathing, restless sleep and even excessive sweating.
If you notice any of the symptoms mentioned above, talk to your pharmacist first and then contact your doctor for further advice.
Is melatonin recommended for children?
Even though it is natural, melatonin is not a magic bullet or a risk-free option. It should never replace good sleep hygiene methods.
It may, however, be prescribed temporarily, in specific cases such as autism spectrum disorders or certain neurological disorders, and always under the supervision of a healthcare professional.
Tip: Refer to your pharmacist before giving melatonin to your child.
How to promote sleep in children?
Here are a few examples of measures that can help your child get a good night's sleep:
- Create an environment conducive to sleep:
- Avoid excessive light and regulate the temperature of the room where the child sleeps (neither too hot nor too cold).
- Make sure the mattress, pillow, sheets and blankets are comfortable.
- Encourage respect for sleep in your home. Reduce surrounding noise; turn down the TV and lower the volume of conversations at bedtime.
- Avoid clutter and mess in the bedroom. Remove objects that could disturb your child (TV, computer, etc.).
- Rethink sharing a bed or bedroom.
- Choose the activities you do in the evening, and especially in the hours before bedtime, carefully. Avoid stimulants such as:
- Physical activity (sports, competitive games, fights, etc.);
- Sustained intellectual effort (difficult board games, homework, studying, etc.);
- Entertainment and technology (stimulating TV programs, electronic games, Internet, tablet, etc.);
- Foods containing caffeine (chocolate, chocolate milk, iced tea, energy drinks, etc.);
- Arguments.
- Avoid big meals late at night. If your child wants a snack before bedtime, choose light, healthy foods.
- Read them soothing stories at bedtime or encourage them to read if it relaxes them.
- Adopt a clear routine at bedtime. For example: Bath, pyjamas, teeth brushing, story, goodnight kiss. You should also aim for reasonable and consistent bedtimes and wake-up times.
- Avoid using the room as a place of isolation or punishment.
If you have any questions about your child's health and well-being, remember that your pharmacist is there to help. Sleep disorders in children, as in adults, are common, and solutions exist.
