Rem Sleep And Children: What Parents Should Know

Sleep is crucial for a child's physical and mental development. It helps them learn, boosts their immunity, and aids in growth by stimulating the production of growth hormones. Babies and children have different sleep needs and patterns than adults, with newborns sleeping up to 18 hours a day. Notably, newborns spend about half of their sleep time in REM sleep, which is when dreams occur and the eyes move rapidly. As children grow older, they spend less time in REM sleep and more time in non-REM sleep, which consists of four stages of varying depth. By the time children start school, their sleep cycles are similar in length to those of adults, lasting about 90 minutes. Understanding these sleep cycles and patterns is essential for parents to ensure their children get the rest they need for their well-being.

REM sleep and non-REM sleep

Sleep is a complex and mysterious body process that is essential for both the body and the brain to rest and recover. Humans spend about a third of their lives asleep, alternating between non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep.

Non-REM Sleep

During non-REM sleep, the brain is less active, and in the deeper stages of non-REM sleep, breathing slows down and blood pressure drops. Non-REM sleep is divided into four stages, each with unique characteristics such as brain wave patterns, eye movements, and muscle tone. The first stage is the lightest stage of sleep, where it is easy to wake someone up. In the second stage, the heart rate and breathing slow down further, and the body temperature drops as it prepares for deep sleep. The third and fourth stages are collectively referred to as slow-wave sleep, during which the body repairs and regenerates tissues, builds bone and muscle, and strengthens the immune system.

REM Sleep

REM sleep is characterised by rapid eye movements underneath closed eyelids, and the brain activity is similar to that of a waking state. Dreams typically occur during this stage, and it is important for learning and memory. REM sleep makes up about 20-25% of total sleep time, and the first period usually lasts about 10 minutes, with each subsequent REM stage getting longer.

Sleep Cycles

Throughout the night, the body alternates between non-REM and REM sleep in cycles that last between 90 and 120 minutes. Each cycle includes three stages of non-REM sleep followed by a stage of REM sleep. Newborns have not yet developed a strong circadian rhythm, so they tend to sleep on and off during the day and night, with sleep cycles lasting about 40 minutes. As babies grow older, their sleep patterns change, and they start to sleep more at night, with sleep cycles progressing to the adult length of about 90 minutes.

Sleep patterns in newborns

Newborns sleep on and off during the day and night, and they sleep for 14 to 18 hours in every 24 hours. They have two different kinds of sleep: active sleep and quiet sleep. In active sleep, newborns move around, and you might see jerking, twitching, or sucking. In quiet sleep, newborns are still and breathe evenly.

Newborns move through active and quiet sleep in cycles that last about 40 minutes. They might wake up after a sleep cycle and need help getting back to sleep. Newborns sleep at odd times and never for very long. Their sleep bouts can be very brief, lasting only a few minutes, and seldom last more than 3 to 4 hours.

Newborns' sleep may look disorganized because it differs from adult sleep in several ways. Newborns sleep at random times throughout the 24-hour day. Their sleep is also very restless and includes rapid, irregular breathing, frequent twitches and body movements, and even vocalizations such as grunts and brief cries.

Newborns spend roughly 50% of their time asleep in REM sleep. Since newborns sleep up to 18 hours each 24-hour period, that means they experience up to 9 hours of REM sleep each day. As a baby's sleep schedule changes, so do their sleep cycles.

• Your little one sleeps most of the time, with one- to two-hour periods of wakefulness.
• At about six to eight weeks, your baby is settling into a routine and may show signs of drowsiness to signal when it's time for a nap.
• Your baby's sleep pattern may change—they may now fall asleep around 6 or 8 PM, with their longest period of evening sleep being about three to five hours long.
• They may cry when they're tired, signaling it's time for sleep. If they do, try to soothe them right away so they can get to sleep more quickly.
• Once a routine is established, they may begin to soothe themselves to sleep as they get older.

Sleep patterns in toddlers

Sleep is essential for children's physical and mental development. It helps them learn and remember things, boosts their immunity, and enables them to grow. Toddlers, in particular, need 11-14 hours of sleep every 24 hours. This typically includes a night's sleep of 10-12 hours and a daytime nap of 1-2 hours.

Understanding sleep and sleep patterns is crucial for helping toddlers develop healthy sleep habits and a positive attitude toward sleep. A typical daily sleep schedule for a toddler might involve a nap of no more than 2 hours at 1 pm, followed by bedtime at 7.30 pm.

It's important to be mindful of the length and timing of a toddler's daytime nap. If they nap too long or too late in the day, they might not be ready for bed until late at night. Additionally, putting them to bed later in the hopes of them sleeping in won't work; they'll likely still wake up early but be grumpy from a lack of sleep.

A positive bedtime routine is essential for toddlers to feel ready for sleep and settle more easily when they wake up during the night. Most toddlers are ready for bed between 6.30 pm and 7.30 pm as they sleep deepest between 8 pm and midnight. Consistency is key, maintaining the same routine on weekends as well as weekdays.

Here's an example of a bedtime routine:

• 7 pm: Brush teeth and change nappy/diaper.
• 7.15 pm: Have quiet time (read a book or tell a story).
• 7.30 pm: Get into bed and say goodnight.

Before turning off the lights, ensure your toddler's room is safe, and they have everything they need. If your toddler uses a pacifier or bottle, it's best to encourage them to let go of it before sleeping, as it can lead to tooth decay and more sleep problems.

Toddlers may go through a stage of calling out or getting out of bed after you've said goodnight. To prevent this, avoid boisterous play and scary or exciting screen time close to bedtime. Instead, opt for a consistent, calming routine, and make sure they have everything they need before you leave the room.

If your toddler shares a room, you may need to delay the other child's bedtime until the toddler is settled. With consistency and firmness, your toddler will soon understand that bedtime is for sleeping.

If they call out, assess whether they need something. If they've soiled their diaper, change it with the lights dimmed and no talking. If they're scared of the dark, consider using a night light.

Many toddlers experience settling and sleep problems, and these issues can be more severe in autistic children. However, common behaviour strategies can often help manage and overcome these challenges.

By the time they're 12 months old, toddlers might be taking two naps a day, but by age three, they'll likely have transitioned to one nap or dropped daytime sleep altogether. You can encourage napping by having a quiet, consistent pre-nap routine, such as singing a gentle song or reading a story.

Additionally, ensuring daytime naps occur in their cot or bed can help. If your toddler stops sleeping during nap time, try giving them a rest at the same time each day.

It's common for toddlers to experience night terrors, where they become very distressed but won't respond to comforting. Stay calm and avoid waking them unless they're at risk of hurting themselves. Night terrors don't harm your child, and they won't remember them in the morning.

If you're concerned about your toddler's health or well-being, or if the night terrors seem prolonged or violent, consult your healthcare provider.

Moving from a cot to a bed is another milestone for toddlers. Most children make this transition when they're around 2-3 years old, but there's no rush. Some young toddlers might try to get out of a big bed more frequently.

Signs that it's time to move them to a bed include attempting to climb out of their cot or needing to use the potty at night. Additionally, you may need the cot for a new baby.

The transition to a bed can be unsettling for toddlers, and they may need your support in their room for a few nights. You can try "camping out" by sleeping in a sleeping bag or on a mattress in their room, gradually moving further away until they can fall asleep independently.

To ensure your toddler's safety, place a mattress on the floor next to their bed or add guardrails to prevent them from accidentally falling out. Keep their bed away from windows, drapery, and electrical cords, and remove objects with strings, like mobiles, once they can reach them.

Teeth grinding during sleep, known as bruxism, is also common in toddlers, with 2-3 out of every 10 children experiencing it. It usually occurs during deep sleep or when a child is under stress. A relaxing evening routine can help reduce the likelihood of teeth grinding.

If you have concerns about your toddler's sleep or their teeth grinding, don't hesitate to consult your healthcare provider for personalized advice and guidance.

Sleep patterns in school-aged children

Sleep is an essential building block for a child's mental and physical health. School-aged children need between 9 and 12 hours of sleep per night. However, it is common for children in this age group to not get enough sleep due to increasing school obligations, evening activities, and later bedtimes.

Sleep Deprivation in School-Aged Children

School-aged children who do not get enough sleep are more likely to experience mood changes, such as irritability and crankiness, and have more difficulty regulating their emotions. They are also more prone to behaviour problems like non-compliance and hyperactivity. In addition, inadequate sleep can lead to problems with attention, memory, decision-making, reaction time, and creativity, all of which are crucial for academic performance.

Tips for Improving Sleep in School-Aged Children

To help your school-aged child sleep well, consider the following strategies:

• Develop a regular sleep schedule: Consistency is key. Maintain a consistent bedtime and wake-up time, even on weekends.
• Bedtime routine: Establish a calming and enjoyable bedtime routine that remains the same every night. This could include activities such as reading a book, taking a bath, or spending one-on-one time with a parent.
• Soothing sleep environment: Ensure your child's bedroom is comfortable, dark, cool, and quiet. Remove televisions and other electronic devices from the room.
• Set clear limits: Establish clear boundaries, such as a specific time for lights out and a limit on the number of bedtime stories.
• Limit screen time: Turn off televisions, computers, and other electronic devices at least one hour before bedtime. Keep cell phones out of the bedroom or turn them off for the night.
• Avoid caffeine: Caffeine can be found in sodas, coffee, iced tea, and chocolate. Avoid giving your child caffeine, especially in the late afternoon or evening.
• Contact your doctor: If your child struggles with falling or staying asleep, experiences unusual awakenings, snores, or has sleep problems that disrupt their daily life, consider consulting a healthcare professional.

By implementing these strategies, you can help your school-aged child improve their sleep habits and reap the benefits of a good night's rest.

Sleep patterns in adolescents

Sleep is important for children of all ages, as it helps them play, learn, and concentrate during the day. However, the amount of sleep they need changes as they grow older. Teenagers, in particular, experience changes in their sleep patterns due to various biological, social, academic, and environmental factors.

Sleep Needs of Teenagers

According to sleep research, teenagers need between eight and ten hours of sleep every night. This is more than what a child or an adult needs. However, most adolescents only get about 6.5 to 7.5 hours of sleep per night, and some get even less. This discrepancy between their sleep needs and actual sleep patterns can lead to chronic sleep deprivation.

Causes of Sleep Deprivation in Teenagers

There are several reasons why many teenagers do not get enough sleep:

• Hormonal time shift: Puberty hormones shift their body clocks forward by about one to two hours, making them sleepier later in the evening. However, early school start times do not allow them to sleep in, resulting in a nightly "sleep debt."
• Screen time before bed: The use of smartphones and other electronic devices around bedtime reduces sleep time. A study found that teens who put down their smartphones an hour before bed gained an extra 21 minutes of sleep per night.
• Hectic after-school schedules: Homework, sports, part-time jobs, and social commitments can cut into a teenager's sleeping time.
• Leisure activities: Television, the internet, and computer gaming can keep teenagers up late.
• Light exposure: Light cues the brain to stay awake. Lights from electronic devices in the evening can interfere with the production of melatonin, the hormone responsible for sleep.
• Social attitudes: In Western culture, staying active is often valued more than getting adequate sleep.
• Sleep disorders: Conditions such as restless leg syndrome or sleep apnea can affect how much sleep a teenager gets.

Effects of Sleep Deprivation in Teenagers

Chronic sleep deprivation can have significant negative effects on a teenager's life, including:

• Mental wellbeing: Sleep deprivation can increase the risk of depression, anxiety, and low self-esteem.
• Academic performance: Lack of sleep can lead to concentration difficulties, shortened attention spans, poor decision-making, and lower academic achievement.
• Physical health: Sleep-deprived teenagers may experience slower physical reflexes, clumsiness, and reduced sporting performance. They may also need to take more sick days from school due to tiredness.
• Behaviour and social relationships: Sleep deprivation can contribute to moodiness, aggression, risk-taking behaviour, and behavioural problems.

Strategies to Improve Sleep for Teenagers

To prevent sleep deprivation and promote healthy sleep habits in teenagers, the following strategies can be implemented:

• Discuss sleep habits with your teenager and brainstorm ways to increase their nightly sleep quota.
• Allow teenagers to sleep in on weekends and encourage an early night on Sundays to avoid drowsiness at the start of the school week.
• Set time limits for stimulating activities such as homework or screen time, and encourage restful activities in the evening, such as reading.
• Help teenagers schedule their after-school commitments to free up time for rest and sleep.
• Encourage teenagers to take short afternoon naps after school to recharge, if their schedule allows.
• Work with your teenager to adjust their body clock, possibly with the guidance of a doctor.
• Establish a relaxing bedtime routine, such as having a bath, a hot drink, or practising meditation or mindfulness activities.
• Avoid screens, loud music, and stimulating activities for at least an hour before bedtime.
• Avoid stimulants in the evening, such as coffee, tea, soft drinks, and energy drinks.
• Create a comfortable and dark sleep environment.
• Maintain a regular wake-up time, even on weekends, to reinforce healthy sleep patterns.
• Encourage teenagers to get active during the day so they are more physically tired at night.

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