Lack of sleep is a concern for both adults and children. According to a 2016 study by the Centers for Disease Control and Prevention, more than a third of American adults do not get enough sleep . Inadequate sleep can have serious health consequences, including an increased risk of developing chronic conditions such as obesity, diabetes, hypertension, heart disease, stroke and depression. It is also dangerous. According to the National Sleep Foundation, it is believed that lack of sleep is the cause of 100,000 traffic accidents, 76,000 injuries and 1,500 deaths per year.
The American Academy of Sleep Medicine (AASM) recommends that adults between the ages of 18 and 60 sleep at least seven hours for night for optimal health, and the National Sleep Foundation says adults up to the age of 64 should sleep seven to nine hours a night.
For children, not getting enough sleep can be particularly annoying. Their bodies and minds are still growing and maturing, and sleep is a crucial part of healthy development. Studies have shown that getting enough sleep improves children’s attention; behavior ; emotional, mental and physical health; as well as their ability to learn and remember. When children do not get enough sleep, their bodies cannot fight infections either (a big problem for school-age children, who are constantly exposed to contagious diseases, such as colds in the classroom). Lack of sleep in children has also been linked to obesity and mood swings and can interfere with a child’s ability to concentrate and pay attention.
Therefore, it is especially important for parents to take steps to ensure that their children get enough sleep. If your child have Problems to go to bed regularly or has sleep problems Make sure you establish good bedtime routines and talk to your doctor if these measures still do not amount to enough zzz.
How much sleep a child needs
In 2016, AASM suggested the following sleep recommendations for children for optimal health:
- Babies 4-12 months: 12-16 hours (including nap)
- Children between 1 and 2:11 – 14 hours (including nap)
- Children from 3 to 5 years: 10 – 13 hours (including nap)
- Children from 6 to 12 years: from 9 to 12 hours
- Children from 13 to 18 years: from 8 to 10 hours
If your children are not tired, do not be afraid. You can take steps to make sure they get the sleep they need.
Establish a good bedtime routine
Take one routine set for Bedtime , such as a bath, a story and soft lights or light music, can relax children and help them fall asleep. Also watch for signs that your child is not getting enough sleep, such as problems staying awake at school, irritability, and problems waking up in the morning.
Keep the cameras without a screen
Screening time is a growing factor in children who do not get enough sleep. Sending text messages, Instagram posts and TV make it difficult for children to fall asleep and sleep well. Do not allow children to bring a TV, mobile phone, tablet or computer into your room. This is also a great safety tip for parents, as they can better monitor how the phone is used and intervene before problems such as cyberbullying or misuse become problems in a child’s life.
Stay up to date with homework
Help children learn to manage their homework. Today’s children receive more homework than previous generations, even in the lower grades. Help your child learn how to do well with homework (for example, don’t wait until the last minute to do a project that can take several days to complete and do homework shortly after you come home, rather than before bed). you can go to bed on time.
If your child finds it difficult to sleep, look for reasons why they may be reluctant to go to bed, such as wanting to stay awake with older siblings, being too tired, or even impatient for something.