{"id":23610,"date":"2025-03-05T16:26:11","date_gmt":"2025-03-05T23:26:11","guid":{"rendered":"https:\/\/www.goldcrownfoundation.com\/?p=23610"},"modified":"2025-03-11T16:52:58","modified_gmt":"2025-03-11T22:52:58","slug":"a-parents-guide-to-sleep","status":"publish","type":"post","link":"https:\/\/www.goldcrownfoundation.com\/es\/a-parents-guide-to-sleep\/","title":{"rendered":"A Parent’s Guide To Sleep"},"content":{"rendered":"
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Getting kids to sleep enough can feel like a battle, but it\u2019s one worth fighting. Sleep is essential for their growth, learning, and emotional well-being, yet nearly half of kids in the U.S. aren\u2019t getting enough. Experts at Children's Hospital Colorado share valuable insights on how sleep impacts kids\u2019 health and behavior, along with practical tips for creating healthy sleep habits. From setting a solid bedtime routine to limiting screens before bed, this guide will help you ensure your child gets the rest they need to thrive.<\/p>\n

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Kids need a lot of sleep \u2014 eight to 10 hours a night for teenagers, nine to 11 hours for school-aged kids and 10 to 14 for preschoolers and toddlers. Unfortunately, up to 50% of kids in the U.S. don\u2019t get as much as they need. And the lack of shut eye can impact weight management, intellectual functioning, mental health and even behavior.<\/p>\n

\u201cThe established thinking is that sleep is the time the body regenerates itself,\u201d says\u00a0Ricky Mohon, MD<\/a>, an expert in\u00a0sleep medicine<\/a>\u00a0at Children\u2019s Hospital Colorado. \u201cSo, if you\u2019re not getting enough, those recuperative things don\u2019t happen as effectively.\u201d<\/p>\n

What happens when kids and teens lack sleep<\/h2>\n

In older kids,\u00a0insufficient sleep<\/a>\u00a0presents as chronic fatigue, falling asleep during the day, difficulty concentrating or performing at peak, and even difficulty regulating emotions. In younger kids, it can look a lot like\u00a0attention deficit\/hyperactivity disorder<\/a>\u00a0(ADHD): outbursts, behavioral problems and hyperactivity.<\/p>\n

\u201cWhile older children and adults appear sleepy when we don\u2019t get enough sleep, young children may act the opposite. They may seem to have excess energy, be more irritable and act out,\u201d says\u00a0Stacey Simon, PhD<\/a>, a sleep psychologist. \u201cWhen children don\u2019t get enough sleep, it can be hard to concentrate at school or manage emotions.\u201d<\/p>\n

How parents can help kids build healthy sleep habits<\/h2>\n

For some kids, sleep problems start with poor sleep habits. Many kids and teens are overscheduled, staying up too late finishing the day\u2019s activities and getting up early for school.<\/p>\n

\u201cChildren and teens have so many competing demands between school and homework, sports and activities, jobs and spending time with friends,\u201d Dr. Simon says. \u201cIt can be very hard to get home, wind down and go to bed at a good time.\u201d<\/p>\n

Make bedtime a top priority<\/h3>\n

The best way to improve a child\u2019s sleep is to increase the time they\u2019re in bed. Create a consistent sleep schedule, with the same bedtimes and wake times every day, even on weekends and during the summer, to the best of your ability. If your child needs to change the time they wake up, for example\u00a0when the school year begins<\/a>\u00a0or during a time change, focus on helping them make gradual shifts.<\/p>\n

Building a bedtime routine can also help. For younger children, consider giving them a bath, looking at picture books, reading aloud or singing songs. For pre-teens and teens, try reading, listening to music, journaling or relaxation exercises. Whatever you choose, it is helpful to do the same things in the same order every night.<\/p>\n

Limit screen time before bed to improve sleep<\/h3>\n

Keeping screens and phones out of bed and not using the bed as a hangout helps kids to associate it with sleep and sleep only, which will help them get to sleep faster and sleep better. We recommend turning off all electronics (phones and screens) and dimming the lights at least an hour before bed.<\/p>\n

\u201cKids are taking devices to bed with them, playing games or communicating with friends,\u201d says\u00a0Stephen Hawkins, MD,<\/a>\u00a0a pediatric sleep specialist, \u201cand the light from screens suppresses melatonin production. I like to tell patients that screens trick your brain into thinking it\u2019s daytime, and if it\u2019s daytime, your brain is not going to let you fall asleep.\u201d<\/p>\n

More tips to help your kid sleep<\/h3>\n