Children's Sleep Needs Often Underestimated, Study Finds

Most parents underestimate how much sleep their young children need. It is wrong to not let a child nap during the day so that they sleep well at night; daytime sleep is an important part of a child's overall sleep. How much sleep do children actually need? It may be more than many parents think. The National Sleep Foundation has recommended 14 to 17 hours for newborns, 12 to 15 hours for infants, 11 to 14 hours for toddlers, 10 to 13 hours for preschoolers, and 9 to 11 hours for school-aged children. However, according to a new survey by the National Sleep Foundation, 44 percent of children do not get the recommended amount of sleep for their age consistently. Among these, younger children are more likely to be deprived of adequate sleep. Dr. Joseph Jerzowski, senior vice president of research and scientific affairs at the National Sleep Foundation, said, 'We don't live alone and we don't sleep alone. Although it is an independent habit, it happens within a social context.' This is extremely important for your current and future health. Jerzowski added that sleep in the early years not only lays the foundation for mental and physical health but also establishes the basis for future sleep habits. The survey included 977 caregivers of children aged 13 and under. Of these, 53 percent were mothers and 33 percent were fathers, while the remaining participants included stepparents, grandparents, aunts, and uncles. This online questionnaire, conducted from September 12 to October 5, was available in both Spanish and English. Dr. Laura Sterni, director of the Johns Hopkins Pediatric Sleep Center and associate professor of pediatrics at Johns Hopkins University School of Medicine, who was not involved in the study, said that this study confirms what child sleep experts have long been saying. 'Inadequate sleep affects everyone.' According to the survey, 95 percent of caregivers agreed that good sleep is essential for overall family performance. About 80 percent said that when a child does not sleep well, their own sleep is also affected. Parents also linked sleep to their children's daily activities. 69 percent said that inadequate sleep affects a child's mood and daytime performance, while 86 percent believed that good night's sleep improves mood and behavior. Jerzowski said that most parents understand the disadvantages of inadequate sleep. He added that it is encouraging that many see the benefits of children sleeping well, and this further emphasizes the importance of sleep in family well-being. 'What is our problem with sleep?' There are three problems: First, parents think a lot about their children's sleep, but children are not getting enough sleep. Second, parents underestimate how much sleep children need. Third, there is no discussion about sleep within the family. The survey showed that 74 percent of caregivers think about their child's sleep daily. In fact, Jerzowski said that this group spends more than two hours a day on average thinking about sleep, which increases the parents' mental burden. About 61 percent of parents also said they are willing to pay up to an average of $71 for their child's good sleep. This stress may be particularly related to the uncertainty of how much 'adequate sleep' is for infants in the early months. 78 percent of parents with children aged 0 to 3 months underestimated their child's sleep needs. This percentage drops to 68 among parents of children aged 4 to 11 months. In most cases, parents' estimates are more than an hour less than the recommended time. Finally, although sleep is a priority for many caregivers, they do not regularly discuss the importance of good sleep with their children. According to the report, about half talk about it never or rarely. Such discussions do not have to be complicated. They can be simple, positive, and focused on topics that children are interested in, such as body growth, becoming strong, helping the brain learn, and maintaining mood stability. Sterni suggested presenting sleep as another daily health habit like brushing teeth and focusing on the benefits children can feel, such as feeling better and performing better. She recommended consulting a pediatrician or sleep specialist if they feel challenged in having such conversations. 'Daytime sleep is not your enemy.' According to the survey, daytime sleep can be a major part of a child's overall sleep, especially for young children. About two-thirds of children sleep during the day regularly. This includes 93 percent of children under 1 year old and 92 percent of children aged 1 to 2 years old. This rate decreases with age. Only 47 percent of preschoolers (3 to 5 years old) and 28 percent of school-aged children (6 to 13 years old) nap during the day. Parents of children who nap during the day reported that they sleep for a little over two hours and 15 minutes on average per day. For older children, daytime sleep may represent their individual needs, an attempt to compensate for insufficient night sleep, or scheduled rest time in after-school programs. Sterni warned against the mistake of not letting children nap during the day in the hope of improving night sleep. Regarding young children, she said, 'Sometimes people don't let children nap during the day so that they sleep well at night, but this doesn't work.' It can have the opposite effect, and children may become irritable and cry at bedtime. She added that even a short nap can help increase total sleep without disrupting the overall schedule. 'Developing healthy sleep habits.' Regularity and consistency are key, according to Jerzowski. This should start with a regular bedtime and a predictable bedtime routine, not just turning off the lights. He said, 'Bedtime and routine should be regular, but not just bedtime, the bedtime routine should also be regular.' The goal is to create a calm environment and signal to children that it is time to sleep. 'It should be relaxing and restful,' he said. He suggested dimming the lights, closing the curtains, and reading a story. For young children, parents can announce what is about to happen loudly: 'We are going to get ready for sleep now.' This makes it something everyone expects and enjoys. Sterni advised 'prioritizing sleep' for the whole family. She said that the rest period should be used to remove stimulating electronic devices before sleep. Quiet activities such as reading in a dimly lit room, listening to calm music, drawing, or journaling should be tried. Exercise should be done in the afternoon or morning, not right before bed, and sleep schedules should be maintained as regularly as possible, even on weekends, and exposure to morning light should be sought. People should allow their eyes to be exposed to light to regulate the body's biological clock and signal that it is time to wake up, she said. Ultimately, both Jerzowski and Sterni said that the most important step is what caregivers do themselves. Children learn sleep habits at home. Jerzowski said, 'Children are always watching us.' He added that if we respect and prioritize sleep, our children see it and want to imitate us.