Throughout our life, we systematically steal time from sleeping hours to “add” hours to our day. We stay awake to study the night before a test; do missed chores after the children are sleeping; work on the computer or scroll through social media; or stay late at a party. But let’s be honest, we feel the lack of sleep the next morning!
There are also medical and personal reasons that "steal" sleep from us, such as insomnia, PTSD, and sleep apnea. And if you're a parent or a caregiver, the demands on your time – mentally and physically, can also lead to sleep deprivation. Sleep not only helps our bodies to rest, but it also facilitates the brain’s processes. During sleep, our brains evaluate and remember thoughts and memories which influence our moods and emotional states. This is how sleep and mental health are related.
Studies have identified that sleep deprivation can exacerbate or be the cause of depression, anxiety, bipolar disorder, ADHD, schizophrenia, and other mental conditions. This often becomes a vicious cycle.
Children’s physical and mental development is directly impacted by sleep. By age two, most children have spent 40 percent of their life sleeping. Promoting good sleeping habits in your family begins by understanding how much sleeping time each member needs, as it varies throughout life:
- Newborns (1-2 months) - depending on the child’s rhythm between 10.5 to 18 hours a day.
- Infants (3-11 months) - 9 to 12 hours at night and one to four naps.
- Toddlers (1-3 years) - 12 to 14 hours at night and one nap.
- Preschoolers (3-5 years) - 11 to 13 hours at night and a nap if needed.
- School-agers (5-12 years) – 9 to 12 hours at night.
- Teenagers – 8 to 10 hours at night.
- Adults – 7 hours or more per night.
To make sure that everyone gets a good night’s sleep, there are recommended steps for each need.
- Children and adults will find it easier to fall asleep if during the day they exercise and whenever possible, enjoy the natural light outdoors.
- Before bedtime, it is recommended to follow a relaxing routine to wind down, avoid caffeine, tobacco, and alcohol, and maintain a steady bedtime. Bedrooms should invite us to sleep. Make them appealing to sleep by using warm color schemes, reducing clutter, and controlling the temperature, the light, and the air quality. Avoid creating areas for activities not related to resting such as working or exercising. If your bedroom is susceptible to outdoor noises, consider playing white noises or relaxing music. Designate bedrooms as “non-electronics” zones.
- Evaluate the need for TV screens or game consoles in children's bedrooms. If your child wakes up during the night, instead of going back to sleep, he's most likely turning on the TV or playing video games without you noticing. This is the same reason why you should have an area outside of bedrooms to charge everyone's tablets and phones. If you need to keep your phone close so your elders can contact you, or for medical or work reasons, turn off all app notifications during your sleeping hours.
Regardless of all the precautions and steps we take to promote good sleeping patterns and routines for our family, sleep problems will occur sporadically or during certain times in life. Be aware that your family’s emotional health will be affected whenever this happens. Moodiness, lack of motivation, or other problems may surface. To minimize these problems, be sure to practice some relaxing and decompressing activities, or better yet, take a nap!