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Not getting enough sleep can cause more than a cranky child — it can affect their health and development, too. Fortunately, there are steps parents and caregivers can take to help their little (and not so little) ones get the good night’s sleep they need.
At Angel Kids Pediatrics, our pediatric specialists offer a full scope of services to ensure your child gets the care they need. Whether it’s a routine well-child exam, an as-needed sick visit appointment, or care for a chronic issue like a sleep problem, we can provide the help you need at our 10 offices located throughout Jacksonville, Amelia Island, and Saint Johns, Florida.
The importance of sleep
Making sure children — and adults — get enough sleep can be challenging thanks to busy schedules, ongoing responsibilities, and, in some cases, sleep problems. However, it’s important to prioritize sleep, as insufficient amounts can lead to behavioral issues, problems with cognition, and a decline in overall health.
Symptoms of insufficient sleep, which can look different in individual children, may include poor concentration and school performance, decreased attention span and alertness, and problems with impulse control and behavior regulation, among other issues.
Healthy sleep habits
Fortunately, parents and caregivers can take concrete steps to help kids and teens get the zzz’s they need now — and set them up for a lifetime of better sleep hygiene. Our top tips include:
Get organized
Set a regular sleep-wake schedule, being sure to allow enough of a window for school-aged children and tweens to get nine to 12 hours per night, and older teens eight to 10 hours.
Create a bedtime routine that could include a bath or shower, reading a book with a younger child, listening to music, or anything else your child may find relaxing.
Practice good habits
Good habits such as limiting electronics and bright lights near bedtime can encourage better sleep. Their room should be quiet, cool, and dark. If these conditions are not met naturally, try earplugs, white noise from a fan or specialized machine, or a sleep mask.
Children should avoid caffeine completely and teens should only indulge in small amounts — and no later than mid-afternoon. Daytime napping should be discouraged except under special circumstances, like illness.
It’s also helpful to eliminate — or find ways to help your child cope with — as many stressors as possible, too.
Work with their bodies
Exposing your child to sunlight or another bright light source upon waking helps decrease their melatonin production, increasing their energy levels and waking them naturally for the day ahead. In addition, aim for 30-60 minutes of exercise or active play before dinner to help them sleep better at night.
Expert care for pediatric sleep concerns
If you’ve taken steps to improve your child’s sleep but they’re still struggling, they may be suffering from a sleep problem that calls for expert diagnosis, treatment, and support.
We’re here to help. Call or click online to schedule a visit at your nearest Angel Kids Pediatrics office in Jacksonville, Amelia Island, or Saint Johns, Florida, today.