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Each Thursday we are answering questions from readers like you about getting your kids to sleep through the night.
Here's this week's question:
"I have older kids (not babies) but I still have questions. How much sleep does an early teen (ages 13-14) need? (I think they still need 9-10 hours but bedtime is getting harder to control as they get older). My son is a mouth breather, does that effect sleep?" ~Jennifer
Dr. Zallek says you are right about the number of hours a 13-14 year-old needs to sleep. She also mentioned parents have a tough time setting limits with kids this age. She thinks you are one step ahead because you realize your child may not be getting enough sleep. Dr. Zallek said, "Most parents don't recognize those are the sleep needs of their children. They expect their kids to sleep less and feel fully refreshed. " The main thing to keep in mind is to be adamant about making them go to bed on time. (Now you have back-up because a specialist is telling you to do this!)
Here's the breakdown on how many hours of sleep kids need:
Babies: 16-18 hours
Pre-school age children: 11-13 hours
School-aged children: 10-11 hours
10 year-olds: 10 hours
14 year-olds: About 9 hours, but some need a little more and some a little less
The American Academy of Sleep Medicine (AASM) offers some tips to help your child sleep better:
- Follow a consistent bedtime routine. Set aside 10 to 30 minutes to get your child ready to go to sleep each night.
- Establish a relaxing setting at bedtime.
- Interact with your child at bedtime. Don’t let the TV, computer or video games take your place.
- Keep your children from TV programs, movies, and video games that are not right for their age.
- Do not let your child fall asleep while being held, rocked, fed a bottle, or while nursing.
- At bedtime, do not allow your child to have foods or drinks that contain caffeine. This includes chocolate and sodas.
- Try not to give him or her any medicine that has a stimulant at bedtime. This includes cough medicines and decongestants.
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Jennifer also mentioned her son is a mouth breather. Dr. Zallek said, "Mouth breathing can be a sign of a tendency of sleep apnea because of upper airway narrowing."
I will post all the information you need to know about childhood sleep apnea next Thursday.
Here are the links to the other sleep topics we have already covered:
-NewsAnchorMom Jen
