Words: Jenny Stephenson
Illustration: Fleur Beech

With the new school year now in full flow there is so much for children – and parents – to take in. With all that’s going on it is easy to lose sight of one facet of education, as well as social well-being, where we as parents can actually make a huge difference. Sleep. The lack of quality sleep in children can have a huge impact on cognitive functioning, learning and behaviour. From infants to adolescents, it’s staggering how only a small deficit each night can amount to some big implications; and with Western children getting around one hour less each night than they did 100 years ago, there’s really precious little left that most can do without.

What are sleep difficulties and how common are they?
Firstly let’s put this into perspective. If you come back late from a day out every now and then and your little ones end up going to bed later than normal, that’s not going to do any harm. But to regularly not be getting an adequate amount of good quality sleep is something to be concerned about. Sleep requirements differ slightly from individual to individual, but in general a younger child needs more sleep than an older one. Most toddlers sleep about 12 hours by the age of three. Children aged between 4 and 11 will need 10-12 hours of sleep a night. Between the ages of 11 and 17 most children need around eight-nine hours sleep, but many will get far less.

Many parents find that despite being aware of the importance of sleep and wanting to encourage a sensible bedtime, their child still has difficulties. Up to 25 per cent of all children have a sleep problem at some time and up to one third of pre-schoolers have difficulties settling to sleep or waking at night. Higher rates are found in children with disability and ill-health. Although problems getting to sleep and staying asleep throughout the night are more commonly reported by parents of infants and toddlers, sleep problems may also persist into later childhood and in some cases into adolescence. Difficulties settling to sleep and resistance to bed also seem to be problems common in school-aged children. And our teenagers have a tendency towards a delayed sleep phase (late onset of sleep with internal body clock out of sync with environment), with around 7 per cent of children and adolescents having difficulties of this nature.

It’s possible that current relatively high stats are in part owing to better recognition and support for families in this area. But there are other elements. Increased use of electronic devices like mobile phones or tablets at the end of the day are also certainly a big factor. Light from their display panels stems the release of melatonin, the hormone most associated with the onset of sleep. There’s also more packed into our children’s days than ever before and sleep is simply not recognised as the priority that it should be.

What is the impact of insufficient sleep?
The sleeping brain is not a resting brain. Instead, at night, it works to make sense of what children have seen and learnt during their waking hours. In infants, sleep facilitates maturing of the neural pathways. It prepares them for processing and exploring their environments in increasingly sophisticated ways. Naturally, sleep plays a role in their memory consolidation too but, more recently, it’s been recognised that babies also actively learn in that state as well.

By school age, the devastating effects of lack of sleep are easy to see. In a survey by the Sleep Council in 2012, 9 out of 10 primary school teachers complained that pupils were so tired that they were unable to pay attention in class, and nearly a quarter of the 250 questioned in the report admitted to letting children who are very tired sleep in a corner of the room.

And what about adolescents? With metrics more easily determined, it didn’t take much for a recent study of more than 20,000 teenagers in Sweden to show that those who suffer from sleep disturbance or habitual short sleep are less likely to succeed academically compared to those who enjoy a good night’s rest.

There’s also strong evidence that lack of sleep can result in a significant cognitive deficit, and executive performance functions (including impulse control, mental flexibility and working memory) are particularly vulnerable here. In fact, children who develop a rhythmic sleep pattern at a young age show better cognitive and language functioning than those who do not.

The consequences extend beyond into emotional development, behaviour and mental health. While it’s a harder link to quantify, there’s plenty of evidence to support the findings. Sleep problems as early as four years old can predict the onset of anxiety, depression, aggression and other mental health problems. Children who have sleep difficulties are certainly more likely to experience daytime behaviour problems than those who do not. Chronic irritability, attention problems, and hyperactivity are associated with inadequate sleep.

The good news is that many sleep difficulties can be overcome. Most sleep difficulties in children are behavioural and with the the right understanding and approach they can be much improved. And it’s never too late to start. You may wish to seek out professional advice in one form or another but there are plenty of things that you can try on your own…

Prioritise sleep
The first important step to make is to prioritise sleep within our busy family lives. Sleep is more vital than most give it credit for and the benefits of getting enough are far reaching. New parents tend to be aware of the knock on effect of sleep deprivation and achieving more sleep for baby and mother features highly on the to-do list, but it can be quickly forgotten after the first six months or so. You might have become used to the new way of life but your child’s brain is still developing and their lives are busier than ever. Put it high on the agenda because sleep matters.

Sleep can be learned
Treat sleep as a behaviour that can be learned. Children are born with the ability to sleep but a lot of its habits are learned through nurture and environment. Sleep behaviours need to be encouraged, reinforced and sometimes re-taught. Different children learn at different rates, so, don’t lose heart, it can take time. Remember that all of our behaviours serve a function and understanding the reason for your child’s sleep habits is a good starting point for positive change.

Create a routine and stick to it
Consistency and routine go a long way and they are all the more important if your child has difficulties with sleep. Having a predictable, calm and familiar routine helps children to feel safe and to have an expectation that they are moving towards bedtime and sleep. Keep the same sequence of events that sign post what is going to happen next.

It’s even more crucial to stick to the program when you’re trying to create change. Keep the responses to your child consistent between adults and don’t underestimate the power of intermittently giving into unwanted requests.

Take a step back
Reflect on your own thoughts, feelings and behaviours. They can be very powerful in influencing our children’s sleep and changing these can help to bring out a shift in your child’s sleep behaviour. This might include exploring your beliefs and thoughts about infant crying, separation at bedtime, attachment issues and how these are impacting on your feelings and behaviour. Take time to consider on your own emotional states and needs and take some small steps towards managing your own stress levels and fatigue if needed.

No screens at bedtime
Make sure screens are off an hour before lights out and review use of electronic devices in older children’s rooms. Both of these are associated with later bedtimes and less total sleep. Melatonin is the main active hormone in the onset of sleep and strong light such as those from tablets and phones arrest its production. It’s also hard to switch off and unwind after the stimulus that late TV watching and gaming provides.

Educate your child on sleep
Talk to your child about the importance of sleep. As they get older, support them to understand the process, why it’s so key for their well-being and strategies that they can use to promote a good night’s sleep. There are lots of helpful resources from picture books for younger children, to leaflets for older adolescents (e.g. The Good Night Guide, produced by The Sleep Council). By getting your children on board you may also find there’s fewer bedtime battles.

Jenny Stephenson is an educational psychologist and sleep practitioner. She runs HappySleepers, a team of child psychologists offering expert help and advice on sleep from newborns to teenagers. happysleepers.co.uk
Contact them at info@happysleepers.co.uk