Bedtime

Raising Good Kids in Tough Times
By Dr. Roger McIntire

Kids Who Won’t Sleep
We adults have learned to deal with our morning grogginess after a bad night’s sleep. As our head clears, we get on with our day.
Kids don’t have that self control, and they may have no idea that last night’s restless sleep has anything to do with their bad behavior or upcoming tantrum. Even parents might not relate today’s problem to last night’s bedtime row.
The National Sleep Foundation reviewed Take Charge of Your Child’s Sleep by Judith Owens and Jody Mindell in which the authors explain that caffeine and its “sister” chemicals, theophyline and theobromine, are central nervous system stimulants. They give the kids a buzz, increasing heart rate and a sense of alertness. The effect begins in about 15 minutes and lasts three to eight hours. There is no evidence that caffeine makes a drunk person sober or fit to drive.
Caffeine remains the number one disruptor of sleep because consumption per child has doubled in the past 35 years. The addiction can last way beyond the teen years as pre-adults deliberately use a big dose of Red Bull, Monster or Starbucks products to pump themselves up in the day and to stay up too late at night.
In addition to caffeine, sleep problems in children have other common sources such as certain prescription medications, interference from pets, upsetting television or video games just before bedtime, inadequate exercise or exercise too close to bedtime, excess weight and bedtime arguments.
Several studies show that most people, children, teens and adults, get too little sleep. Children need nine to 11 hours of sleep. Less can lead to misbehavior, learning difficulties, poor grades and out-of-control reactions.
Saferchild.org explains how you can tell if your child is sleep deprived. Is he difficult to wake up in the morning? Does he take more than 45 minutes to go to sleep at night? If awakened does he have trouble going back to sleep? Does she snore or seem to struggle to breathe? Does he need to sleep in? Does she wake up cranky, get cranky or fall asleep easily in the afternoon?
Many professionals recommend this checklist for easing bedtime problems:
1. Have a routine. Your child should not fall asleep in your bed, on the couch, on the floor or in the car; he should fall asleep in his own bed.
2. Have a quiet period before bed, such as reading a book together.
3. Keep caffeine out of the house and TV out of the bedroom.
4. If necessary, add a “friend,” such as a comforting stuffed animal—not a toy that is noisy or can be turned on.
5. Give your child water. Avoid holding back on water just so he sleeps through the night. Many children cannot sleep when thirsty.
6. Check medications. Common meds, even those prescribed for ADHD, can cause sleep problems and next-day tantrums.
7. Find out what’s wrong. Explore issues that might be troubling her. Is she afraid of something or annoyed by certain sounds?
Hold to your evening routine. Most solutions for sleep problems are in the activities and diet of the day already ending.
Dr. McIntire is the author of Teenagers and Parents: 10 Steps to a Better Relationship and Raising Good Kids in Tough Times. Write him through the Journal or go to www.ParentSuccess.com.