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Media Relations

How you and your child can sleep like a baby

"Sleep deprivation is as important an issue for America as diet and exercise," said Deborah Givan, professor of clinical pediatrics at the Indiana University School of Medicine and director of the Children's Sleep Disorders Center at Riley Hospital for Children. "As a whole the country gets two hours less sleep per night than we did 100 years ago, with serious health consequences."

Sleepiness is a major factor in accidental injuries and fatalities, can suppress the immune system, and encourages overeating and avoidance of physical activity.

Television and computers are two of the biggest culprits in sleep disorders, Givan said. The ability to be entertained or connected at all hours creates a stimulus that keeps us awake long after our brains start sending signals to bed down. Falling asleep in front of the TV creates an additional impediment to proper rest. "During the night, you wake up for a few seconds during your sleep cycle, and if everything is the same as when you went to bed you will fall back asleep. But if you don't see the same conditions, even if it's a different program on the TV or radio, that will cause you to alert yourself and you will have difficulty getting back to sleep."

This same issue of "sleep associations" can affect children who fall asleep with a parent nearby. "If the child falls asleep to somebody rocking him or her or sitting close by, the child will wake up and see the parent is not there. The parent reinforces this association by getting up and staying with the child until he or she falls asleep again. The solution to the cycle is to make sure children fall asleep by themselves in their own beds. It's as simple as that."

Children and adults alike should go to sleep in their own beds (not the couch!), and televisions and computers should be removed from bedrooms, Givan said. But when it comes to changing sleep habits, different problem-solving approaches may be necessary for children and adults.

Sleep issues in children

Sleep disorders in infants are rare and should be investigated by a physician, but it is not uncommon to see sleep problems arise for toddlers and preschoolers, Givan said. "For 3- to 6-year-olds, the problem is usually behavioral, and parents may not recognize that what they are seeing is a sleep deficit disorder."

Parents may be surprised to learn that sleepiness can lead to hyperactivity in children. "Sleep deprivation in children looks a lot like attention deficit hyperactivity disorder," Givan said. Lack of sleep results in an inability to focus, irritability and, often, defiant behavior.

"One thing many parents don't realize is that children have a biological need to sleep much more than adults. Sometimes parents inadvertently keep kids up so they can spend time together in the evening, but this approach is not going to work when children need to be up early for school or other activities," she said. Children aged 3 to 6 years need about 10 to 12 hours of sleep per night.

Givan advises moving back bedtimes in 10-minute increments each night rather than sending children to bed hours before their usual bedtimes. "If a child lies in bed awake, he or she will begin to associate the bedroom with not sleeping. Move bedtime back gradually, and make sure the child is exposed to an hour or so of daylight first thing in the morning."

Parents should also avoid making staying up late a reward or treat. "Letting kids stay up late as a reward amounts to enforcing a bad habit. It's like giving children candy for being good -- it promotes unhealthy behavior," Givan said.

She warned that solving children's sleep problems takes determination on the part of the parent. "Don't expect to change habits instantly. Some children have more stubborn personalities than others, and it could take a matter of weeks to make changes. Most importantly, don't try to make a change if you are not prepared to go through with it. Giving in sends a message that your child can wear you down and encourages the child to keep resisting."

Adult sleep disorders

Sleep problems in adults can also be misunderstood. For example, snoring -- commonly associated with deep sleep, at least for the noisy partner -- is a health concern.

"It is never normal to snore," Givan said. "Snoring signals at least a partial airway obstruction that should be investigated by a physician."

Another commonly overlooked sleep issue is the twice-annual change to daylight-saving time. "It's been documented that the first few days after the time change there is an increase in accidents," Givan said. She advises people to be extra cautious when driving after the switch and to make an effort to move back bedtime as soon as possible.

In addition to the risk of accidents, lack of sleep among adults is associated with higher calorie consumption, less exercise, and lower alertness and attention span, Givan said.

Adults on average need eight to eight and a half hours of sleep per night, but some individuals need as much as nine hours while others need only seven.

"Sleeping is one of those drives that you have to pay attention to," Givan said. "If you don't give your body the sleep it needs, your body will get it at times that are not appropriate."

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