The benefits of sleeping in children

Sleep is essential for children's mental and physical health. However, many children have difficulties with sleep. The American Academy of Pediatrics estimates that sleep problems affect 25 to 50% of children and 40% of adolescents.

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By understanding children's sleep needs, we can create the right conditions to ensure their strength and health, not only for the day ahead, but also for the long term. 

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Why is sleep important for children?

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Sleep is an essential part of everyone's routine and an integral part of a healthy lifestyle. It also plays a key role in the development of children's brains. Studies have shown that children who get regular and adequate sleep have improved cognitive functions such as attention, ability to learn, memory and overall mental and physical health. Lack of sleep can lead to high blood pressure, obesity and even depression. In toddlers, naps appear to be essential for the development of memory and motor skills.

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How much should children sleep?

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• Infants under 1 year old: 12-16 hours
• Children 1-2 years old: 11-14 hours
• Children 3-5 years old: 10-13 hours
• Children 6-12 years old: 9-12 hours
• Teenagers 13-18 years old: 8-10 hours

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What happens when children don't get enough sleep?

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As every parent knows, a child who doesn't sleep well can exhibit irritable or hyperactive behaviour, or even behaviours that may mimic Attention Deficit Hyperactivity Disorder (ADHD). Drowsiness can also affect a child's ability to pay attention, affecting their performance at school. Even minimal sleep deprivation can have an impact on a child's daily life. 

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Poor quality sleep in early childhood has also been linked to allergic rhinitis and immune system problems, as well as anxiety and depression in the future. There is also new evidence that poor quality sleep in childhood may carry future cardiovascular risks in the form of obesity, diabetes and high blood pressure.

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In adolescents, insufficient sleep can have long-term effects on academic performance and mental health. It is a risk factor for substance abuse and mental health problems, as well as more immediate risks such as road accidents and sports injuries. 

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Sleep needs change as children get older, but whether you're dealing with a 2-year-old toddler or a stubborn teenager, a solid bedtime routine is helpful to ensure your child gets enough sleep. The routine should ideally start at the same time each night and involve the same activities in the same order. Some things that would help in establishing a bedtime routine are the following:

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• Turn down the lights
• Stop using electronic devices/screens at least one hour before bedtime
• Take a hot bath
• Do a quiet family activity, such as reading a short book

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If the child is still having trouble sleeping, it may be time to see a doctor to see if there is a sleep disorder. Some of the most common sleep disorders in children are night terrors and nightmares, sleep apnea, sleep talking and sleepwalking, snoring and restless leg syndrome. 

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• Nightmares. Nightmares can be frightening for toddlers, who have difficulty distinguishing what is real and what is not. Children often wake up from nightmares, which usually occur during REM sleep. 
• Night terrors. Night terrors are a paraplegia that occurs early at night, during non-REM sleep, in about one-third of children. The child may scream and have a facial expression of terror, but usually does not wake up and does not remember the incident in the morning. 
• Sleep talk. Sleep talking is a relatively common insomnia that involves voices during sleep. Sleep talking seems to occur most often during light sleep. It is sometimes associated with other sleep disorders, such as nightmares or sleepwalking.
• Sleepwalking. Sleepwalkers are unaware of their surroundings and usually do not remember their activity afterwards. In addition to daytime sleepiness, sleepwalking can have serious consequences depending on the person's actions. 
• Snoring. Snoring in children can be caused by swollen tonsils or adenoidal growths (creases), allergies, obesity, passive smoking or other factors. 
• Sleep apnea. Sleep apnea is a disorder that causes children to wake up many times during the night, often without realising it. Frequent snoring and sleep apnea can have negative effects on a child's health.
• Restless legs syndrome. Restless legs syndrome is characterised by a strong urge to move the legs and can be difficult to detect. 

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