Promoting Healthy Sleep
by
David C. Mathis, Ed.D.
About 40 million Americans suffer from sleep disorders, such as Narcolepsy, Sleep Apnea, and Insomnia. Most are unaware that their problems are considered sleep disorders. It has been estimated that $15.9 billion is added to America's Health Care Bill because of sleep disorders, sleep deprivation, and sleepiness. It is easy to recognize the importance of good sleep.
Children can suffer from many common sleep problems. Most childhood sleep problems are not severe enough to be classified as disorders. These typical sleep problems will usually be resolved through normal development. Many childhood sleep difficulties are directly related to irregular sleep habits or to anxiety about going to bed. "Separation Anxiety" is often seen at various developmental stages. For younger children, bedtime is a time of separation. Some children will do all they can to prevent this separation.
To help with sleep difficulties related to separation anxiety it is important for parents to be consistent. Sleep should be seen as important for normal and healthy development. It can be helpful to develop regular routines in preparing for bed. Parents of infants may find a period of feeding and rocking helpful in getting him or her to sleep. However, as infancy ends, it is normal to encourage the child to go to sleep in his or her bed and to remain in bed until asleep. Otherwise, the child will become even more anxious about separating for sleep as he or she gets older. Parents need to be prepared for the child's attempt to postpone bedtime or to otherwise resist the period of separation.
Other sleep problems can be related to irregular sleep habits and poor sleep hygiene. Irregular sleep involves inconsistent bedtimes and times of arising, irregular amounts of time in bed, and prolonged napping during the day. After the age of five, many children may not need daytime naps. If they are having difficulty falling asleep or remaining asleep, daytime naps might need to be discouraged. Irregular bedtimes are a problem because each person develops an "internal clock." Without some consistency, the child may develop problems falling asleep. Teenagers are notorious for staying up late, fighting sleepiness during the day - when they should be attentive and alert at school- and then "crashing" on weekends to make up for lost sleep. This kind of irregular sleep can be a precursor for serious sleep problems.
If consistency can be developed about bedtime routines but sleep problems still persist, then changes in the environment can be attempted. Some environmental steps should include: "white noise" such as a fan to block out distracting noises, a warm bath to slightly raise body temperature before bed, avoidance of heavy meals or a lot of fluid intake in the evening, ensuring that the room is dark and at a comfortable temperature throughout the night, and avoiding any caffeine eight hours prior to bedtime.
If sleep problems continue, you will need to consult with a physician or psychologist with training and experience in sleep disorders. A range of treatments are available to help with these sleep problems.