Sleep deprivation can have a negative impact on children’s behaviour, health and development. New research now reveals it could be a real problem.
35 per cent of parents with children aged six to 10 and 45 per cent of parents with kids aged four say their kids wake up twice or more each night.
One of Australia’s leading sleep experts reveals when parents should be concerned, when it can pose a health risk and the things parents can do to ensure their children get quality sleep.
The findings were derived from a survey of 219 Australian parents commissioned by Calming Blankets, a premium, science-driven weighted blanket, designed to assist adults and kids who suffer from troubled sleep, stress or sensory conditions that impact sleep quality.
Overall, 40 per cent of all parents in the survey said their child wakes up at least twice a night. Disrupted sleep is a problem shared across Australia: 42 per cent of Queenslanders and an equal 41 per cent of those in Victoria and WA revealed their child wakes up two or more times a night, followed by 33 per cent of South Australians.
Respondents were also asked how many nights a week their child has interrupted sleep. Alarmingly, 22 per cent of parents reported that their children have six nights of interrupted sleep, and 53 per cent of parents admitted it was up to four nights a week. Fifty-seven (57) per cent of parents with a three-year-old say their child has four-to-seven nights of interrupted sleep, compared with 52 per cent of parents of four-to-five-year-olds and 46 per cent of parents of six-to-10-year-olds.
Dr Carmel Harrington, consulting sleep expert for Calming Blankets and an internationally recognised sleep scientist, says that while waking in the night is a common occurrence, there are health risks when it is at a level where parental support is consistently required.
Carmel says: “Children and adults alike will experience brief periods of wakefulness throughout the night. However, if this period, also known as ‘wake after sleep onset’ time, regularly lasts more than 5-10 minutes, it can impact the child’s overall sleep duration.
“As a result, both parent and child can suffer from sleep deprivation, which can impact not only the parent’s physical and emotional wellbeing, but also the child’s ability to thrive. A child’s formative years are vital to their development and sleep is crucial for such growth. A fatigued child will struggle with learning, concentration and memory, and difficulty processing emotions can also become apparent.
Children with insufficient sleep can also have more behavioural problems and engage in more risk-taking behaviours, as well as risk developing anxiety and other mental health disorders. Sleep deprivation also increases the risk of deeper health issues emerging later in life, including obesity, high blood pressure, heart disease and diabetes.
“I recommend parents teach their child to adequately self-settle at as young an age as possible to help reduce these wakeful periods. They can start by spending only short intervals with them when they wake in the night, to reassure them, eventually phasing out this activity until they are able to fall back to sleep without parental intervention. For a sleep deprived parent, it can be tempting to bring the child into their bed, however it is important for children to associate their own bedroom with sleep. Therefore, except on the odd occasion, parents should ensure their child sleeps in their own bed. Multiple, prolonged wakeful periods during the night may also indicate a sleep disorder. It is always a good idea for parents to consult their doctor if they are concerned.”
- On average, one-to two-year-olds require 11-14 hours of sleep
- three to five years need 10-13 hours of sleep
- six-to-13-year-olds need 9-11 hours of sleep
“When wakeful periods start to filter into these required hours and risk sleep deprivation, parents would be wise to implement changes to help improve their child’s sleep”, adds Carmel.
Carmel shares her 6 tips for parents to promote quality sleep in their children.
- Ensure your child’s bedroom is conducive to sleep. A relaxing environment will ultimately allow your child to experience the best sleep possible. Do not have any screens in the room and remove sources of bright light. You can also ensure your child’s room is comfortable by making sure the temperature isn’t too hot or cold and is free from distracting noises. If your child is afraid of the dark or regularly experiences nightmares, allow them to sleep with a nightlight or leave their door open slightly to provide reassurance.
2. Maintain a consistent sleep routine. It is important for children to maintain the same sleep schedule. Your child’s sleep and wake times should be consistent, even on weekends. Their routine before bed also needs to set them up for good quality sleep. Stick to the same nightly routine as much as possible, including feeding your child dinner at the same time each night, followed by a bath and a story at bedtime. Your routine might also include some meditation, which can be beneficial for children who struggle to switch off and fall asleep.
3. Avoid these activities or behaviours before bedtime. There are several factors that can disrupt your child’s sleep, including the food and drink they consume. Heavy meals too close to bedtime can keep kids awake, while hunger can also impact their sleep. You can give your child a light snack, such as warm milk, before bed to prevent restlessness, while avoiding soft drinks, many of which contain caffeine, after lunchtime is important. Reducing overall screentime and switching off completely at least one hour before bedtime, and replacing it with relaxing activities, can help calm and prepare your child for bed. It is also important to address different stressors that can play a role in a child’s sleep, such as fears of the dark or problems with schoolwork or friends.
4. Encourage healthy daily habits. A child’s habits during the day are just as important as their bedtime routine. Encourage your child to be active every day and to pursue activities after school and on weekends. This can include formal activities such as engaging in sports or be as simple as playing outside for an adequate amount of time. To ensure they receive a broad nutrient intake, help kids understand the value of eating a rainbow of foods, and incorporate a range of colourful fruits and vegetables into their diet.
5. Use a security object or weight to promote quality sleep. Sleeping with a security object such as a favourite toy can be a helpful self-soothing prop for children. Weighted toys are also a safe device to help your child over the age of three fall and stay asleep. The weighted nature of these toys can provide proprioceptive input, which refers to the body’s ability to sense its location, movement and actions. This can soothe an overstimulated brain, restore balance and calmness, and ultimately promote restful sleep. Older children who have grown out of toys may prefer sleeping with a weighted blanket. Their weighted nature mimics deep tissue stimulation, which discourages movement and produces a calming, stress-relieving effect, promoting better quality sleep.
6. Spend quality time with your child. Parents constantly juggle multiple responsibilities after their child’s school day – including helping with homework. However, if you haven’t spent time with your child during this period, it can have an impact on their sleep. Children value quality time with their parents and will struggle to fall asleep without this much-needed time and communication with them. If you’re balancing several commitments, try and integrate time spent with your child into your schedule. Let your child help with preparing dinner or grocery shopping and ensure you sit down together as a family to eat. This encourages better communication and supports your child’s emotional wellbeing.
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