By Grace Eberly, DO Pediatrics

As children transition from summer to school, parents frequently consult pediatricians for sleep problems. Whether children are having trouble falling asleep or staying asleep, poor sleep can wreak havoc on a child’s physical health, mood and school performance. Furthermore, when children don’t sleep, neither do their parents, which can mean that entire families are affected by disruptions in sleep patterns.

Quality sleep is essential for a child’s growth and development, and the amount required varies by age. According to the American Academy of Sleep Medicine, babies should sleep 12-16 hours (including naps), toddlers 11-17 hours (including naps), preschoolers 10-13 hours (may include a nap), school-aged children 9-12 hours and teenagers 8-10 hours. The Centers for Disease Control and Prevention (CDC) estimates that approximately 36% of Ohio children get less sleep than is recommended for their age.

When a child has trouble falling asleep, medication is rarely the first step. Instead, it is best to start with the basics. Work on establishing a consistent routine, including a regularly enforced bedtime. Activities before bed should be quiet and relaxing and could include taking a bath, brushing teeth, reading a book, coloring or listening to quiet music. Many families enjoy watching TV together in the evening. However, to promote quality sleep, you should make an effort to turn off all screens (including tablets and phones) at least one hour prior to bedtime. If your child struggles with this, you may need to remove these devices from their bedroom. This recommendation is rooted in science, as synthetic light tricks the brain into thinking that it is still daytime, and your body produces less melatonin (the sleep-promoting hormone) in response. While some families may choose to give over-the-counter melatonin to help with sleep onset, it is no substitute for good sleep hygiene.

There are many reasons your child could be waking up throughout the night. Make sure your child is sleeping in an environment with minimal stimulation. Ideally, they would sleep in their own bed in a room without bright lights or background noise. If your child wakes up in the middle of the night and complains of being thirsty or hungry, you can allow them to have a glass of water or try giving a high-protein snack before bed (make sure they brush their teeth again after). We generally discourage giving milk or snacks overnight as this can be a very difficult habit to break. Finally, if you notice that your child consistently snores during sleep and wakes frequently throughout the night, this may be a sign of sleep apnea, which is most often caused by enlarged tonsils and adenoids in children.

If your child is still having trouble with sleep, share your concerns with their doctor. They may be able to recommend specific strategies or, if necessary, send a referral to an ear, nose and throat doctor. In rare instances, pediatricians may prescribe medications to help with sleep problems in children; however, these are generally not long-term solutions. It remains essential to build healthy habits that will follow for a lifetime.