Sleep Deprivation in Children | Orlando Counselor

With summer coming to an end, many kids have experienced a change in their sleeping habits. Children get less sleep in the summer due to long nights of staying up late without the responsibility of having school the next morning. Electronic use before bed could affect how much sleep you get because the more time you spend scrolling, you spend less time sleeping. Getting a good night’s sleep is crucial for children to mentally and physically develop. 

Symptoms of sleep deprivation in children can imitate ADHD; this affects their ability to focus, pay attention, or even put effort into their classwork. Not getting enough sleep can also lead to mental health issues, such as anxiety and depression.  

Before school starts back up again, here’s some information on why sleep is so important for children and how you can promote healthy sleep routines and habits at home. 

Why is sleep so important? 

Letting children sleep in does not mean you enable ‘laziness.’ It is necessary for their development and circadian cycle, which is the 24-hour clock that everyone’s body internally follows. This cycle also regulates hormones, body temperature, and even eating habits. The light that electronic screens emit delays melatonin production, disrupting sleep cycles. 

Kids need more sleep than adults to grow and mature, which is what the body does when it is asleep. While it is recommended that adults get between 7 and 9 hours of sleep daily, it can be recommended that children get as much as 12 hours of sleep. Sleep has been shown to enhance academic performance, decrease tardiness, and can increase standardized test scores.  

How to make sleep routine changes 

School starts back up soon for many children. Here are some ways that parents can help them establish a stable sleep schedule that keeps their kids focused, motivated, and energized. 

1. It’s all about the environment.
   • Make sure that when your child is trying to fall asleep, they are in a calm and quiet environment that will help them settle down and become tired, allowing them to sleep. White noise or soft music could help as well as curtains that block sunlight more effectively. 
2. Digital curfew for screen time. 
   • Today, smartphones have a feature that allows parents to set screen-time curfews in which apps cannot be used past a certain time. Think of digital curfews as devices going to sleep before kids do. 
3. Establish evening and night-time routines. 
   • Allow this time to be for children to wind down and be able to not only sleep but stay asleep. 
4. Teach by being an example.
   • Children learn through modeling and following your lead. Setting your own sleep habits and nighttime routines can motivate your child to follow in your footsteps. 

References: 

https://www.nbcnews.com/better/lifestyle/your-child-sleep-deprived-here-s-how-it-can-affect-ncna1119376

https://www.greatschools.org/gk/articles/does-your-teen-have-a-digital-curfew/#:~:text=A%20digital%20curfew%20isn’t,yourself%20a%20digital%20curfew%2C%20too

https://www.sleepfoundation.org/children-and-sleep/how-much-sleep-do-kids-need

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Edited By TLC Intern: Jillian Meloro