MENTAL HEALTH MINUTE
Associated Clinic of Psychology
Sleep
Sleep can be challenging for everyone. For those of you that have children on the younger side, the frustration with the 345th request for water, bathroom break, or one last goodnight hug gets tiresome quickly. The same can be said for having to repeatedly go into your teen's room to remind them to get off electronics to go to bed, or calling for them to wake up in the morning until their over-tiredness turns into a tardy slip at school. While establishing good sleep habits may be difficult, it is one of the most important things we can do for our children -- and our own sleep and sanity!
What's the recommended sleep times for children and teens?
Little Ones
Up to 16 hours per day
Preschool & School-Agers
12-13 hours of sleep per day
Teenagers
10 hours of sleep per day
The More You Know: Sleep Tidbits
- Sleep flushes out toxins that you have accumulated during the daytime!
- Not only does lack of sleep slow our mental recall, but you actually learn while you sleep! Our brains weed out information we don't need during sleep and even problem solve!
- Sleep is a proven way to decrease anxiety. Feeling stressed? Improve your sleep hygiene!
What's the problem?
- It is estimated that one in four kids experience insomnia symptoms
- A recent Pediatrics journal article found that 43 percent of individual who experience insomnia symptoms in childhood continue to struggle with sleep disorders into adulthood.
- Sleep can affect a child's immune system, their ability to concentrate or be attentive, the ability to learn or retain information, behavior, their mood, and anxiety levels.
- Kids who do not get enough sleep statistically tend to do worse in school with academics and behavior.
- According to findings, a little more than half of children (ages 6 to 17) surveyed were getting at least 9 hours of sleep... but then almost half were getting under that!
What are some red flags?
- Too many caffeinated drinks
- Overcrowded schedules (such as homework, sports, extra-curricular activities, and jobs)
- Excessive use of electronics, especially before bed
- Poor or lack of sleep schedule or routine
- Prolonged change in sleep lasting more than 2 weeks
- Snoring or breathing changes during sleep
- Excessive daytime fatigue
- Changes in child's mood, social interactions, or day-to-day functioning ability
What are some solutions?
- Form consistent bedtime routines.
- Change bedtime schedules to allow for more sleep time depending on needed wake times.
- Limit screen use before bed or during the night -- it is recommended to shut off devices an hour before bedtime because blue light affects your body's natural melatonin production!
- Silence social media and texting. Putting devices on sleep mode can reduce the risk of waking and having sleep-interfering adrenaline rushes due to mid-night notifications.
- Avoid eating too late.
- Limit caffeine intake, especially during the afternoon.
- Move your body and get some exercise.
Here are some questions to reflect on regarding sleep hygiene:
- Does your child have trouble falling or staying asleep?
- Does your child wake and go to sleep at the same time every day?
- Is there a glowing clock in your child's room? Do they wake to check the clock in the middle of the night?
- Does your child fall asleep with the television or music on?
- Does your child struggle with anxiety, depression, or a mood disorder?
- Has your child recently experienced a traumatic event?
- Does your child have nightmares on a weekly or monthly basis?
- Is your child active or do they get regular exercise?
- Does your child maintain a healthy diet? Do they snack before bed?
- Does your child struggle with stress at school, work, with peers, or extra curricular activities?
- Does your child suffer with chronic pain or a chronic illness?
If you answered yes to many of these or find that sleep issues are impacting your child's or family's well-being, it's likely time to seek help from your child's pediatrician or a therapist.
HELP IS AVAILABLE
If you notice significant changes in your child’s behavior, such as sleep problems, major appetite changes, behavior or mood changes, or anxiety that makes it difficult for them to function, seek out support and consultation.
Associated Clinic of Psychology is here to provide mental health services to students and their families. Consult with your child's school counselor or contact us directly with questions. www.acp-mn.com or 612-455-8643
**This issue was created by Sarah Najafalipour, MA, LPCC**