Are you getting enough sleep every night? Chances are the answer is no. Many of us don’t get the sleep we need, which is a problem. Sleep is a vital aspect of our overall health and lifestyle.  

For adults, not getting enough sleep is linked to chronic diseases like diabetes, heart disease, obesity, and depression. Sleep disorders like insomnia and obstructive sleep apnea (OSA) can lead to chronic fatigue, concentration or memory problems, mood swings, and impaired decision-making.  

Sleep plays an important role in children’s cognitive development. It is a time when the brain processes and consolidates information that supports brain function, creativity, decision-making, self-control, and emotional regulation. Research also shows a strong link between sleep and academic performance. Not getting enough sleep can affect your child’s concentration, memory, and problem-solving abilities.  

Healthy Sleep for Adults 

With the stress of everyday life, most adults are used to not getting enough sleep and have developed skills to cope with daytime tiredness. However, consistent sleep deprivation can cause significant health issues. Insomnia and OSA are sleep disorders that are more common than you may think. Addressing sleep health is easy by establishing a few routines and having an honest conversation with your doctor about the quality of your sleep.  

Insomnia 

Insomnia is defined as having trouble falling asleep, staying asleep, or waking up very early in the morning. Insomnia can be a temporary and minor inconvenience for some during stressful life events and changes. For others, insomnia can be chronic, causing long-term sleep deprivation, which can have a lasting negative effect on overall health.  

Improved sleep habits can help treat acute insomnia at home. Avoiding caffeine near bedtime, creating a quiet and dark bedroom, establishing a sleep schedule and ritual before bed, and using strategies to relax and reduce stress can help with insomnia. If your insomnia is chronic and affects your daytime activities, it may be time to speak with your doctor.  

Obstructive Sleep Apnea 

Obstructive sleep apnea (OSA) is a sleep disorder that causes airways to block repeatedly during sleep. This interruption in oxygen flow to the body and brain can cause you to wake up frequently during the night – even if you don’t realize or remember being awake. If you’ve ever been told that your snoring sounds like a freight train, that you make choking or gasping sounds, or that you move/jerk during your sleep, it may be time to speak to your doctor about getting a sleep evaluation.  

OSA can be treated with a C-PAP machine and other devices worn during sleep that maintain open airways and allow you to breathe while sleeping. Many people who have OSA are overweight, so managing and losing weight can also help those suffering from OSA.  

Healthy Sleep for Children 

The first step in ensuring your child is getting enough sleep is understanding that the amount of sleep needed changes for children based on their age. While your child’s sleep needs may differ, these recommendations are a good starting point. The American Academy of Sleep Medicine recommends the following guidelines for children based on their age: 

• Preschoolers (3-5 years): 10-13 hours per night. 

• School-age children (6-12 years): 9-12 hours per night. 

• Teenagers (13-18 years): 8-10 hours per night. 

Like adults, children can also deal with common sleep issues that disrupt sleep. Bedtime resistance, nightmares/night terrors, sleepwalking, and bedwetting are common sleep issues for children. They can be addressed by establishing a sleep routine or speaking with a pediatrician if these issues become chronic.  

Resisting Bedtime 

Resisting bedtime is a common issue for children. Here are some helpful tips to help your child look forward to bedtime and help set clear expectations and routines to help wind down at the end of the day: 

• Establish a bedtime routine early on with calming activities like reading a book or taking a warm bath.  

• Creating a peaceful and comfortable sleep environment can promote relaxation.  

While it is recommended that bedtime routines be established at an early age, it’s never too late to start. Including your children in planning the routine, like purchasing new bedding or asking what activity they would like to do before bedtime, can help them get excited about bedtime.  

Night Terrors and Nightmares 

Nightmares and night terrors can be a particularly distressful sleep interruption for both parents and children. While most have experienced nightmares, night terrors can be very upsetting for parents. A child suffering from night terrors will often wake up screaming, in high states of distress, and can be unaware or unresponsive to a parent or loved one offering comfort.  

Night terrors often happen 2-3 hours after a child falls asleep, during the non-REM stage of sleep, causing the child to wake up in “fight-or-flight." While these are upsetting events, kids often do not remember night terrors and will often grow out of them. Doctors recommend the following tips on what to do during a night terror and avoid them in the future: 

• Sit quietly next to the child, offering comfort.

• Be sure they don’t get hurt if they are thrashing or moving around the room. 

• Try not to wake the child as it can be startling, and most night terrors pass quickly. 

• Help your child manage any stress they may be experiencing. 

• Establish a bedtime routine.

If you still have concerns about your child’s night terrors or nightmares, it may be time to speak with your doctor.  

Sleepwalking 

As with night terrors, sleepwalking is very common in children, and most outgrow this stage. Sleepwalking can vary from sitting up in bed, wandering around the house, opening a closet door, or using the bathroom – all while sleeping. Lack of sleep and routine, illness, or stress may bring on sleepwalking. While sleepwalking itself is not harmful, some sleepwalking behaviors and hazards around the home can cause injury. If you have a child who sleepwalks, it is essential to take the following precautions: 

• Locking windows and doors around the house to prevent your child from going outside.  

• Clearing items from the floor that can cause a fall. 

• Remove sharp and breakable objects from the room that can be knocked over. 

• Install safety gates outside the child’s room and around the stairs. 

• Keep keys out of the reach of children old enough to drive.  

• Make your child’s bedtime earlier. This can improve excessive sleepiness.  

• Reduce how much your child drinks before bed and ensure they use the bathroom before sleeping. A full bladder can contribute to sleepwalking. 

Experts recommend not to wake a sleepwalker, as it could startle or scare your child, and instead guide them gently back to bed. If sleepwalking causes your child to be tired during the day, involves dangerous behavior, or if your child has not outgrown it by their early teen years, it may be time to speak with your doctor.  

Healthy Sleep Tips for the Whole Family 

From babies, children, teenagers, and adults, sleep is a critical aspect of overall wellness. Adults with healthy sleep habits experience better health and teach healthy sleep habits for their children to model. Children learn by observing, so prioritizing your sleep can benefit the whole family. Here is a list of tips for everyone in the family to begin establishing healthy sleep habits: 

• Engage in physical activity every day. Exercise not only promotes overall health but also makes falling asleep easier. For maximum relaxation, make sure you finish exercising a few hours before bed.  

• Avoid sugary or caffeinated drinks close to bed. 

• Eat a balanced diet of fruits, vegetables, whole grains, and lean proteins to avoid tummy issues that disrupt sleep.  

• For an evening snack, incorporate dense and filling foods like bananas, oats, and dairy products.  

• Set a sleep schedule and bedtime routine that allows plenty of time to relax and wind down.  

• Maintain bedtime and sleep routines on weekends, holidays, and vacations.  

• Avoid sleeping too late on weekends and holidays. Sleeping in for only a few days can shift the REM sleep phase, making it difficult to get back into a sleep schedule.  

• Invest in comfortable bedding and pillows to create a relaxing sleep environment. Remember to consider lightning, sounds, temperature, and window treatments.  

• Electronic devices wreak havoc on sleep routines. Put down your devices at least 30 minutes before sleep.  

• Keep a sleep diary or invest in a wearable device or app that will track your sleep.  

If you or your child are still experiencing sleep disruptions that affect your overall wellness, talk to your doctor. Sleep is foundational to wellness, energy level, brain function, and avoiding chronic disease. Having an honest conversation with your primary care provider about sleep can significantly impact on your health and lifestyle.  

You can find comprehensive care for the entire family at Memorial's various Family Medicine clinic locations, click here to learn more and to schedule your appointment today >>> 

Sources: American Academy of Sleep Medicine, Centers for Disease Control and Prevention, Cleveland Clinic, HealthyChildern.org, Kidshealth.org 

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