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The ABCs of Enough ZZZs Wake up to the need to help your child get adequate sleep Vince Yamashiroya, M.D. A good night’s sleep is as important to your child as a hearty breakfast. Without enough sleep, studies show that children are more prone to struggle while playing sports or studying in school, have more emotional breakdowns and suffer depression. Yet 69 percent of children in the U.S. have one or more sleep problems a week, according to the National Sleep Foundation (NSF). That includes trouble getting to sleep or staying asleep. Children are sleeping less today — about four hours less a week — than they did a decade ago. “Lack of sleep results in poor school performance because these children are sleepy, more irritable and moody during the day,” explains Vince Yamashiroya, M.D., a pediatrician in Honolulu. “Studies have shown that sleep deprivation can affect higher-level mental tasks, such as those involving memory. It can affect the immune system, leading to an increased risk of infection. Also, long-term effects can include high blood pressure, diabetes and heart problems.” In younger children, lack of sleep is often a control issue, such as resisting bedtime. “They are at that age when they are stubborn, and don’t want to do things they are supposed to. It’s the ‘no’ years,” says Dr. Yamashiroya. In older children, the causes are varied, he says. Some children, labeled as “high achievers,” may lack sleep due to homework and the many activities they are involved with. Other children may just lack sleep due to poor habits, such as watching TV or playing video games at night. The best cure, he says, is a consistent bedtime schedule. Stick to a bedtime that permits your 3- to 5-year-old child to get 11 to 13 hours sleep. A school-age child needs 10 to 11 hours. If the current bedtime is too late, move it 15 minutes earlier each night. Also, parents should tuck resisters back into their own beds, promptly and repeatedly, until they get the message that you expect them to get to sleep on their own. In addition, the following are some tips that can help your child improve his or her sleep: Unplug the bedroom. Turn off TVs, computers and cell phones. However, it would be much better if these things were kept out of the bedroom, which should be a stimulation-free zone. Set a wind-down routine. A good example would be to have a warm bath, brush and floss teeth, and end with reading a book. Avoid watching TV just before bedtime. Go decaf. Drinking any caffeine during the day affects sound sleep. Caffeine is present not only in coffee and cola, but also in tea and chocolate. Reduce daytime stimulation. Overworked children who rush from band practice to dance class to dinner to homework may be too keyed up at bedtime to unwind. It is better to do one activity per season. Get help. If, despite these measures, your child still resists bedtime, has nighttime awakenings, or snores loudly and has difficulty breathing during his or her sleep (a sign of sleep apnea) talk to your doctor. Check out the NSF’s Web site at www.sleepfoundation.org.