How to Help Sleep Deprived Children
Sleep deprivation in children makes them irritable and hyper; it affects their ability to function well at school. According to the University of Michigan Health System, if your child if getting enough sleep at night, he should be alert during the day, easy to wake in the morning and able to fall asleep with 15 to 30 minutes at night. On the other hand, if your child's lack of sleep is causing behavioral problems and tiredness during the day, he is most likely deprived of sleep, which means you need to take a new approach to his bedtime to solve the problem.
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Things You'll Need
- Story book
- Night light
- Lullaby music
- Fan
- Snack
- Glass of milk
- Stuffed animal or security blanket
Instructions
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Determine approximately how much sleep your child should be getting and what his ideal bedtime should be, says the University of Michigan Health System. Ensure your preschooler is getting around 10 to 12 hours per night up to the age of 12, the recommended amount according to Kids Health. For example, if your child wakes up at 7 a.m. each morning to attend school, put him to bed between 7 p.m. and 9 p.m. each night. When your child shows signs of tiredness in the evening, take that as a hint that it is time for him to go to bed; begin his bedtime routine before he gets a second wind and becomes harder to settle.
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Establish a bedtime routine that's easy to maintain and enjoyable for parent and child, says Psych Central. The hour leading up to bedtime should be about winding down and relaxing so that your child gets into the right frame of mind for sleep. Give your child a bath, read him a bedtime story or sing him a lullaby. Offer him a light, non-sugary snack or glass of milk; help him put on some comfortable pajamas and then share some cuddles. Consistency is key; make sure you begin this bedtime routine at the same time every night and follow through on the same activities, too.
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Create a calm environment for your child during his bedtime routine and bedtime itself, says the University of Michigan Health System. Keep the lights dim and soothing in your house; ask older members of the house to keep noise and activity levels down. Create a relaxing atmosphere in your child's bedroom. Play gentle music. Put on a soft night light. Some children are soothed by the sound of white noise, so put a fan in her room if she likes this sound.
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Remove any distractions from your child's bedroom which could be interfering with his sleep. Remove television sets and game consoles. Alternately, lock them up in a toy chest at bedtime. Keep stuffed animals and toys on your child's bed to a minimum; they can overstimulate your child. Instead, put one favorite stuffed animal or security blanket into bed with her to provide comfort.
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Make bedtime a special, positive time for your child so he can look forward to that part of the day with you. Fill her day with activity and stimulation so she is ready to rest. Make sure you devote your full attention to her bedtime routine.
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Tips & Warnings
Avoid getting into bed with your child because it could encourage him to feel that he can't settle and fall asleep without you. Instead give him a cuddle and leave his bedroom just before he falls asleep, so he can learn how to do this independently.
Don't give your children anything sweet or caffeinated before bedtime; this is likely to keep them up. Things like chocolate and candy should be avoided completely for at least two hours before bedtime.
Turn down the television or any music playing in the household at bedtime to ensure that your child's environment is calm and peaceful when falling asleep.
Sleep deprivation can seriously affect a child's mental well-being and development. Consult a doctor if you are concerned that your child still isn't getting enough rest each night because he may have a sleep disorder.
Never use or threaten to use bedtime as a punishment; doing so creates a negative association with going to sleep which she is likely to resist.
References
Resources
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