Kip for kids

One in eight British children now get less sleep than is recommended for adults. So, what's going wrong? Why are our children not getting enough shut-eye and what can we do to help?

How much sleep did your child get last night? According to experts, two to five-year-olds need an average of 12 hours, yet the majority of children don't enjoy this amount. A recent survey of over 500 parents by bed makers, Silentnight, found that most children have missed out on over 4,500 hours of their recommended sleep quota by the time they reach their seventh birthdays.

It's easy to see why children are sleeping less: more kids than ever have a TV and video/DVD player plus computer in their bedrooms. Great to keep them entertained and give their parents much-needed time and space, but being over-stimulated means they feel sleepy much later than usual.

Understandably, too, children of working parents are often put to bed later than those whose parents see more of them during the day.

The problem is that the knock-on effect of late nights and early mornings is thought to interfere with neurological development, and some experts have even linked a deficit of sleep with behavioural disorders such as attention deficit hyperactivity disorder (ADHD).

More rest, less work and play
The ideal situation, according to Professor Jim Horne of the Sleep Research Centre at Loughborough University, is that the bedroom is a haven for sleep and not an entertainment centre: 'Bedrooms are changing from places of rest and tranquillity to places where there are lots of things to keep a child awake,' he says, concluding: 'I would not allow a child to have a television or computer in their bedroom - or at least place firm limits on their use.'

Just as babies enjoy a bedtime routine, and come to recognise the cues that bedtime is near, so toddlers and older children can benefit, too. A period of quiet, winding-down time before bed is a good idea, followed by a routine which stays the same (as far as possible) each night.

Psychologist Dr Dorothy Einon is a fan of this idea: 'The importance of establishing a relaxing bedtime routine cannot be overestimated. Quiet time should be built in before bedtime. The room should be dark and tranquil, at a good temperature, and the bed should be comfortable.'

Give your child some time to get used to the idea each night and help them to get ready in the same order. You could try this:

  • Give your child a 10-minute warning that the TV or computer is about to be switched off.
  • Try a warm bath, if your child finds it soothing (but avoid rowdy water play which will be over-stimulating).

  • Find a favourite book for you to enjoy together once your child is in bed (the survey also found that children who were read bedtime stories were far more likely to get enough sleep).

  • Have a quiet chat together about the events of the day.

  • Dim the lights in his room or turn them off altogether.

  • Kiss him or her goodnight, and say you?ll come back and check on them later.

    If your child has got into the habit of going to bed late, it might take a couple of weeks for him or her to settle into the new routine, and you'll probably have to deal with requests to get back out of bed, or pleas of hunger and thirst: it's amazing how starvation can suddenly strike when the lights go out! At the most, offer a few sips of water, but other than this stand firm, going back to check every five or 10 minutes until they're asleep.

    Even the most resistant child will usually fall into a routine eventually as long as you are consistent and determined. It will help if you avoid situations where they would normally be allowed to stay up late, such as evening visits to friends, until the new bedtime has become a routine.

    Kip for kids - how much do they need?
    A good gauge of whether or not your child is getting enough sleep is if you have to wake them in the morning. If he or she wakes up, bright-eyed, without prompting, then sleep-deprivation isn't a problem. However, experts recommend the following sleep allowances:

    2 years 13 hours
    3 years 12 hours
    4 years 12 hours
    5 years 11 hours
    6 years 11 hours

    Further help
    If, despite your best efforts, your child is still not getting enough sleep and appears to be suffering as a result, contact your health visitor or GP and ask to be referred to your nearest sleep clinic.