Healthy Families Getting enough sleep

Most people feel great after getting a good night’s sleep. But one in three Americans does not get enough sleep.

Building healthy sleep habits takes time and effort, but it is worth it! Getting enough sleep can help you and your child:

• Stay healthy, avoid accidents and injuries, and do better at school and work.

• Have more energy, be in a better mood, and cope well with stress.

• Lower your risk of diabetes, heart disease, stroke, high blood pressure, and depression.

• Reach or stay at a healthy weight.

Sleep needs differ from person to person. In general, experts recommend this amount of sleep over 24 hours (including naps):

• Infants (4 months to 11 months old): 12 to 16 hours

• Toddlers (1 to 2 years old): 11 to 14 hours

• Preschoolers (3 to 5 years old): 10 to 13 hours

• Children (6 to 12 years old): 9 to 12 hours

• Teens (13 to 18 years old): 8 to 10 hours

• Adults 19 to 60 years old: 7 hours or more

• Adults 61 to 64 years old: 7 to 9 hours

• Adults 65 and older: 7 to 8 hours

Below are some tips for getting more and better sleep. Check one or two that your family might like to try:

£ Be active during the day.

£ Set regular bed- and wake-up times. Do you best to stick to them. Adjust these times slowly, (about 15 minutes at a time).

£ Follow a relaxing routine before going to bed. For your child, it could include a bath and a bedtime story. For you, it might involve a few stretches and listening to calming music.

£ Turn off all screens at least an hour before bedtime.

£ Make your bedroom quiet, dark, and a little cool.

£ Avoid giving your child anything with caffeine.

£ For adults: Limit naps to less than an hour, and take them before 3 p.m. Avoid caffeine, alcohol, and nicotine within six hours of going to bed. Avoid taking sleeping pills unless you have your doctor’s approval.

Helping your child get enough sleep

It can be tough to get your child to sleep on time. It is normal for kids to resist going to bed, even when they are tired. In fact, the more tired they are, the more they may resist.

Do not give in if your child resists going to bed. Allow your child to make some choices within their bedtime routine. For example, you can let your child choose which book you will read aloud.

To solve bedtime struggles, first make a list of the problems your child seems to be having. For example:

• Lula begs to stay in the bathtub longer, and that pushes back her bedtime.

• She wakes up during the night twice a week and comes into my bedroom.

Next, follow the six steps to problem-solving

Step 1. Choose one problem to focus on. Describe a specific, recent example in detail. Write down the chain of events that led up to the problem. Include your own actions, feelings, and thoughts, as well as your child’s actions.

Step 2. Write down options for breaking each link in the chain of events.

Below is an example of steps 1 and 2:

On Thursday evening, Lula begged to stay in the tub longer. I lost my temper and finally gave in. She got to bed an hour past her regular bedtime.

Here is the chain of events and options for breaking each link in the chain:

• While I was making dinner, Lula threw some of her toys and argued with me a lot. (Problem-solving ideas: Ask her to help me get dinner ready. Put on some music she likes.)

• I felt really impatient and stressed out. (Plan to have a simple dinner that Lula likes in the freezer. Put on some music we both find calming.)

• Lula didn’t eat much at dinner and I worried that she wasn’t eating enough. (Remind myself that it is up to Lula if, what, and how much she eats.)

• After her bath, Lula begged to stay in the tub longer. (Ask her if she wants to get out now or in five minutes. If she says five minutes, set a timer and place it where she can hear it.)

• I lost my temper and finally gave in. (Tell her that I’m feeling really impatient and stressed out. Explain that if she cooperates, I’ll give her five extra minutes in the tub tomorrow night. Plan to wrap up our pre-bath activities early so I can put her in the tub five minutes earlier. )

Step 3. Pick an option that is very likely to work and that you are able to do.

Step 4. Make a positive action plan.

Here is an example of steps 3 and 4:

Option chosen: Ask Lula if she wants to get out of the tub now or in five minutes. If she says five minutes, set a timer and place it where she can hear it.

Action plan: Tomorrow night, I’ll give Lula a choice of getting out of tub when I ask her to or in five minutes. If she chooses five minutes, I’ll put a timer

on the counter by the sink. If I can’t find the timer, I’ll use my watch. If this plan doesn’t work, I’ll ask my health coach to help me make a new plan. If this plan works, I will tell Lula that she was a great listener and that I really appreciate when she follows my directions.

Step 5. Try the action plan and see if it works.

Step 6: How did it go? If your action plan worked, great! If not, choose another option from step 2. Remember, it may take more than one try to solve the problem.

Troubled sleep

Many children have trouble sleeping now and then. They may have trouble falling or staying asleep. They may wake up too early.

Common problems include nightmares (these wake children up late at night) and sleep terrors or night terrors (these cause children to scream out, though they are not aware of what’s happening). Sleep talking or walking are also common, as is snoring.

Talk with your doctor or your child’s pediatrician if you or your child chronically struggle with any of the above problems. You should also talk with your doctor or your child’s pediatrician if you or your child have symptoms of the following sleep disorders. They can be treated:

• Restless legs syndrome. This is a movement disorder that includes uncomfortable feelings in the legs and an overwhelming urge to move.

• Sleep apnea. In this disorder, airways become blocked, which causes pauses in breathing during sleep. Symptoms include daytime sleepiness, behavior problems in children, loud snoring, and gasps or snorts during sleep.

Do your best to get enough sleep and help your child do the same. Getting enough sleep can improve your family’s health and make it easier to address your day-to-day challenges.

The information in this tip sheet is for educational purposes only. It is not intended or implied to be a substitute for professional medical advice. Before making changes, talk to your doctor about what is right for you.

Sources: • Sleep. American Academy of Pediatrics. Available at www.healthychildren.org/English/healthy-living/

sleep/Pages/default.aspx. Accessed February 13, 2018.• Healthy Sleep Habits. American Academy of Sleep Medicine. Available at http://sleepeducation.org/

essentials-in-sleep/healthy-sleep-habits. Accessed February 13, 2018.

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Take action• Set a goal with your health coach to help you get enough sleep during the coming week. Write your

goal here:

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• Help your child set his or her goal. Write it here: ___________________________________________

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