Sleep habits change from newborn to adolescence.
While newborn babies sleep up to 20 hours a day, this drops to 10 to 12 hours every night in toddlers with one to two naps a day.
With the start of kinder or school, the daytime naps fade away and kids go to bed early and
rise early.
This is a routine that somehow gets a hit as they become teens and tend to stay up late and then struggle to wake up early – a challenge that often clashes with societal norms and
school schedules.
Though it is common for sleep patterns to change as children grow into teenagers, a
misalignment between the amount of sleep needed and the actual sleep obtained can lead
to problems like anxiety, low mood, and underperformance in school, not to mention the
impact it can have on the entire family’s functioning.
Physiologically, as the sun sets and it becomes dark, the body’s homeostatic sleep drive sets
in. Melatonin is produced in the brain, which is a chemical that helps a person fall asleep.
In younger kids, trouble settling to sleep and waking in the middle of the night are the
most frequent sleep problems.
Difficulties in sleep onset can be due to an altered body clock associated with a delayed melatonin peak and/or decreased melatonin output, as seen in some children who are on the autistic spectrum or due to prolonged exposure to blue light from screens.
It can also be due to sleep anxiety or fear of dark/sleeping alone in little kids, while older kids might lie in bed and ruminate over their worries. Others will keep finding excuses to come out of their beds.
Chronic sleep deprivation is reported in 70 percent of Aussie teens. It’s attributed to late sleep onset, primarily due to high screen time, which can delay the body clock and contribute to
unhealthy lifestyle choices.
Sleep deprivation impacts not only physical health, leading to daytime lethargy and tiredness, but also behaviour; it can lead to anxiety, low mood, and underperformance academically or at work.
Furthermore, tired, irritable, emotionally and mentally vulnerable teens are more inclined to opt for unhealthy, high-carb, fatty foods that, coupled with sedentary lifestyle choices – not going out into the daylight, not getting enough physical exercise – puts them at risk of early onset of chronic medical conditions like diabetes, high blood pressure, and obesity.
The low mood and chronic anxiety affect their mental health as well.
There are several strategies that can help improve sleep, thereby physical and mental
health, and consequently academic/work performance.
Begin by establishing a consistent sleep routine, limiting technology use before bed, and making the bedroom a conducive environment for sleep by keeping it dark, quiet, and cool.
Aim to avoid stimulating foods and drinks – like caffeinated beverages – or heavy exercise late in the evening. Instead, engage in quiet activities before bedtime.
Encourage separation of screens from the bedtime routine – no technology at least one hour before bedtime.
For younger kids, consider behavioural strategies including reward systems for adhering to
sleep schedules or staying in bed, visual schedules for understanding sleep routine, and age-appropriate mindfulness or relaxation practices for anxiety.
If sleep problems persist or are associated with daytime behavioural or cognitive (memory/focus/logical thinking) difficulties, it might be necessary to see a healthcare professional.
They can rule out any medical conditions that could be affecting sleep and consider if medication for a short time is appropriate while establishing good sleep habits.
Remember, good sleep is essential for physical and mental health, so it’s important to take
steps to address any sleep problems in children and young persons as soon as possible.
I’m optimistic that with these interventions, we can improve both their sleep quality and overall
health.
Dr Charanjit Kaur,
Paediatrician,
Cardinia Paediatric Specialists,
Pakenham Specialists Consulting Suites,
2 McGregor Road, Pakenham.
Call 5924 3010.
