Evie Summers
Sleep is crucial for the health and well-being of people of all ages, but especially for children and preteens, as it helps their developing brains and supports physical growth spurts. The American Academy of Sleep Medicine recommends that children between 6 and 12 years old sleep for 9 to 12 hours each night. However, various factors can affect the amount and quality of sleep a child gets, such as screen time, family income, race, and weight. Understanding these factors and promoting healthy sleep habits can help ensure that children get the recommended amount of sleep, which is essential for their overall development and well-being.
| Characteristics | Values |
|---|---|
| Fear of the dark | Common in children |
| Anxiety | Common in children |
| Insomnia | Common in children |
| Lack of a bedtime routine | Can lead to sleep issues |
| Lack of sleep hygiene | Can lead to sleep issues |
| Lack of exercise | Can lead to sleep issues |
| Excessive exercise | Can lead to sleep issues |
| Caffeine consumption | Can lead to sleep issues |
| Lack of relaxation techniques | Can lead to sleep issues |
| Sleep apnoea | Can lead to sleep issues |
| Allergies | Can lead to sleep issues |
| Common cold | Can lead to sleep issues |
| Deviated septum | Can lead to sleep issues |
| Bad dreams | Can lead to sleep issues |
| Sleepwalking | Can lead to sleep issues |
| Lack of naps during the day | Can lead to sleep issues |
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What You'll Learn
Fear of the dark, being alone, or having nightmares
Nighttime fears are incredibly common, with 64.2% of children and adolescents reporting having nighttime fears. These fears can lead to bedtime resistance and cause sleep disturbances. Children may develop fears for various reasons, including exposure to scary ideas on TV shows or other media, ideas from older siblings, and their developmental stage.
Fear of the dark
When children's imaginations start running wild at bedtime, it can make for a fearful situation. A fear of the dark can keep your child from getting enough sleep, which can lead to a host of health and behavioural problems. It's common for young children to have irrational fears, and addressing those fears and offering reassurance will affect their ability to fall asleep and stay asleep. Ask open-ended questions to allow your child to tell you what's triggering their fear. It's best not to participate in your child's fear of things that go bump in the night. For example, promising to rid their room of the creatures or inspecting the closet for monsters can reinforce their fears. Instead, acknowledge that they're afraid, but don't buy into it. Say things like, "I understand that you're afraid of the dark and think Frankenstein is going to come in through your window. But Frankenstein isn't real. He can't hurt you." Reassure your child that everything is okay and that they're safe.
Fear of being alone
If your child is afraid of being alone and is comforted only by your presence, consider using a baby monitor. Many have a two-way audio feature so your child can talk into the monitor and hear you talk back, reassuring them that you're still there even when you're out of sight. Leaving the bedroom door ajar, playing an audio story or lullabies, and encouraging your child to sleep with a beloved toy or blanket may also help.
Fear of nightmares
Nightmares can be caused by stress, trauma, or an inappropriate sleep schedule. They can also happen for no reason at all. Nightmares typically happen during the second half of the night, and children can usually recall what their nightmare was about or what scared them. Night terrors, on the other hand, usually happen in the first half of the night, and children won't be able to remember anything about them. If your child has a nightmare, stay calm and offer comfort and reassurance to help them feel safe enough to go back to sleep. Try helping your child back to sleep in their own room after a nightmare to show them that their room or bed is not scary but a safe place to sleep.
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Increased screen time and social media usage
The stimulating nature of social media and the fast-paced content it provides can make it difficult for 11-year-olds to fall asleep. The constant notifications and easy access to a vast array of information can keep them awake and alert, interfering with their sleep cycles. Additionally, the time spent on social media displaces the time needed for sleep, further contributing to sleep disruption.
The impact of excessive screen time on sleep can lead to serious consequences for 11-year-olds. Sleep deprivation can result in poor academic performance, mood disorders, mental health issues, and increased risk of obesity. It can also cause interpersonal issues with peers and weaken the immune system. Therefore, it is crucial to address this issue and implement strategies to reduce screen time before bedtime.
To promote healthy sleep habits, it is recommended to establish clear household rules regarding screen time. This includes removing electronic devices from the bedroom or, at the very least, turning them off or silencing notifications before bedtime. Encouraging physical activities and replacing screen time with a calming bedtime routine, such as reading or listening to music, can also help improve sleep quality.
It is important to note that while these strategies can help improve sleep, implementing screen-limiting schedules can be challenging. However, by providing education on the consequences of sleep deprivation and involving teens in creating their own guidelines, parents can foster a better understanding and encourage healthier sleep habits.
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Stress, anxiety, and fear about school or family difficulties
Sleep problems in children can be stressful for the whole family. It is important to understand the underlying causes of your child's sleep issues and implement strategies to promote relaxation and security.
To address these issues, it is crucial to create a calming and consistent bedtime routine. Start by establishing a predictable daily routine, including a consistent dinnertime, calm playtime, and a set time for homework. After dinner, allocate time for your child to wind down with activities like brushing their teeth, bathing, putting on pajamas, and reading a calm story. Avoid electronics and exciting activities close to bedtime, as they can stimulate your child and make it harder for them to fall asleep. Instead, encourage them to write in a journal to clear their minds and reduce anxious thoughts.
Encourage your child to share their worries and fears, but preferably not right before bedtime. Instead, set aside 10 to 15 minutes earlier in the evening for one-on-one "Talking Time." This dedicated time allows your child to express their concerns and helps them feel heard and understood. Additionally, help your child develop "coping thoughts," which are positive statements they can remind themselves of when feeling anxious. For example, they can tell themselves, "Worry time is over; now it's time for sleep."
Relaxation techniques such as deep breathing or muscle relaxation can also reduce bedtime anxiety and improve sleep quality. Make sure your child's bedroom is set up for sleep, with a comfortable temperature, minimal distractions, and low lighting. If your child is afraid of the dark, consider a dim night light. These steps will help create a relaxing environment that promotes better sleep and reduces anxiety-related sleep disturbances.
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Lack of sleep training and a bedtime routine
Sleep training and a bedtime routine are essential for children to develop good sleeping habits. Here are some tips to improve your 11-year-old's sleep:
Firstly, establish a calming and predictable bedtime routine. This includes starting a "winding down" routine 30 minutes before your child's desired bedtime. During this time, engage in quiet activities like reading, avoid screens, and dim the lights. Be consistent and patient, as it may take a few weeks for your child to adjust to the new bedtime.
If your child is having trouble falling asleep independently, you can try the "check and console" strategy. This involves putting your child to bed awake and checking on them at intervals, providing comfort if needed. Gradually increase the time between checks until they can fall asleep independently.
Another technique is the "fading technique," where you gradually move your chair further away from your child's bed each night. This gently eases them into falling asleep without your presence in the room.
Additionally, you can introduce comfort objects like a favourite toy, stuffed animal, or white noise machine to help your child feel secure at bedtime.
Remember, every child is different, so tailor these strategies to suit your child's needs and temperament. Be prepared to adjust your approach if progress is slower than expected.
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Sleepwalking, bed-wetting, or sleep terrors
Sleepwalking, sleep terrors, and bed-wetting are classified as parasomnias, which are a group of sleep disorders involving undesirable behaviours that occur while falling asleep, during sleep, or while waking up. While these conditions can be distressing for parents, they are usually nothing to worry about and often go away by the time a child reaches their teens.
Sleepwalking
Sleepwalking is a disorder in which a person partially wakes up during the night and walks around without realising it. A sleepwalking child might sit up, get out of bed, eat, or dress. They will likely have a blank expression on their face and be hard to wake up. About 15% of children between the ages of 5 and 12 sleepwalk, and it is more common in males. Sleepwalking can sometimes be injurious as children grow older, so it is important to take precautions to protect them from harm. This may include installing gates at the tops of staircases and ensuring windows are secure.
Bed-wetting
Bed-wetting, or nocturnal enuresis, is a common condition in children, especially those under the age of 6. It tends to be more common in boys and in children whose parents also wet the bed as youngsters. Bed-wetting occurs when a child produces more urine than their bladder can store and they do not wake up when their bladder is full. While bed-wetting can be embarrassing for adolescents, it is important not to make your child feel guilty or ashamed. A variety of treatments are available, and the problem will likely abate by adulthood.
Sleep Terrors
Sleep terrors, or night terrors, are episodes of fear, confusion, and screaming during sleep. A child experiencing a sleep terror may sit up in bed with a look of intense fear, moan, scream, or cry, but they will not be aware of their actions and will not be easily awakened or comforted. Sleep terrors usually last a few seconds to a few minutes but can last up to 45 minutes. They typically occur within 1 to 2 hours after falling asleep and are more common in children between the ages of 1 and 8, usually going away by the time a child turns 12. While sleep terrors can be frightening for caregivers, the child is not in any danger.
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Frequently asked questions
There could be several reasons for this. Here are some suggestions to help them get a good night's sleep:
- Establish a bedtime routine.
- Ensure they are getting enough exercise during the day but not too close to bedtime.
- Create a sleep-friendly environment.
- Limit their caffeine intake.
- Teach them relaxation techniques such as deep breathing or mindfulness.
At this age, children are becoming more active and involved in school and extracurricular activities. They may be experiencing increased stress and anxiety, which could be affecting their sleep.
Children aged 8-12 years old need 10-11 hours of sleep per night.
Start by setting a consistent bedtime and wake-up time, even on weekends. Create a calming routine before bedtime that avoids screens and stimulates. This could include a warm bath, reading, or practising relaxation techniques.
If your child is still struggling to sleep, you may need to seek professional help. Persistent sleep problems can affect your child's mental health and well-being, so it's important to address them. Speak to your GP or a paediatrician, who can refer you to a sleep specialist or psychologist.
