Children and adolescents need at least nine hours of sleep per night. Sleep problems and a lack of sleep can have negative effects on children's performance in school, during extracurricular activities, and in social relationships.
A lack of sleep may cause:
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Accidents and injuries
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Behavior problems
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Mood problems
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Memory, concentration, and learning problems
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Performance problems
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Slower reaction times
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Overeating
Signs of Sleep Problems in Children
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Snoring
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Breathing pauses during sleep
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Difficulty falling asleep
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Problems with sleeping through the night
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Difficulty staying awake during the day
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Unexplained decrease in daytime performance
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Unusual events during sleep such as sleepwalking or nightmares
Tips for Improving Your Child's Sleep
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Establish a regular time for bed each night and do not vary from it. Similarly, the waking time should not differ from weekday to weekend by more than one to one and a half hours.
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Create a relaxing bedtime routine, such as giving your child a warm bath or reading a story.
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Do not give children any food or drinks with caffeine less than six hours before bedtime.
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Make sure the temperature in the bedroom is comfortable and that the bedroom is dark.
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Make sure the noise level in the house is low.
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Avoid giving children large meals close to bedtime.
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Make after-dinner playtime a relaxing time as too much activity close to bedtime can keep children awake.
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