Is Your Child Getting Enough Sleep?

What your kids do during the night has a huge impact on their daily lives.

Sleep plays a key role in mental, physical and emotional health, from infancy through teen years.

Now, experts at the American Academy of Sleep Medicine have reviewed the research and arrived at a target slumber number for each age group.

Healthy Rest Offers Many Rewards

New guidelines published in the Journal of Clinical Sleep Medicine advise the following daily sleep totals:

• 4 to 12 months: 12 to 16 hours
  
• 1 to 2 years: 11 to 14 hours
  
• 3 to 5 years: 10 to 13 hours
  
• 6 to 12 years: 9 to 12 hours
  
• 13 to 18 years: 8 to 10 hours
  

“The right amount of sleep helps kids learn well, behave and feel happy,” says Lewis Milrod, M.D., director of Pediatric Sleep Medicine and a neurologist at K. Hovnanian Children’s Hospital.

“Adequate rest also wards off health problems like high blood pressure, extra weight and heart issues.”

It's normal for kids to resist  bedtime. Help ease them into a healthy sleep routine by remembering the following guidelines.

• Modeling: Kids learn by watching you. Show them you value sleep and they’ll start to understand its importance.
• Routines: “Keep sleep, waking, naps and play around the same time every day,” advises Dr. Milrod. “And develop soothing night time rituals, such as reading.”
  
• Screen-Free Time: Ban phones, TVs and tablets from kids’ bedrooms.

"Make it a rule to shut them down at least 30 minutes before bedtime," Dr. Milrod says.

Health Experts: A shut-eye starved child is nothing to sleep on

A good night's sleep is as important to your child as a hearty breakfast. Without enough shut-eye, children are more likely to struggle with their school studies, do poorly on the playing field, and suffer depression.

According to the National Sleep Foundation (NSF), children are getting less than the recommended amount of sleep over a 24-hour period. This can make it tough for your child to solve problems and memorize lessons, which can lower grades and self-esteem.

Sleep-starved kids are also more easily frustrated and fidgety. A child's sleep trouble affects the whole family. Parents who are up coaxing a child to bed are robbed of their own valuable sleep.

The best cure is a consistent bedtime schedule. Stick to a bedtime that permits this amount of nightly sleep:

• 11 to 13 hours for a 3- to 5-year-old child. Preschoolers often have difficulty falling asleep and staying asleep. Children this age also are more likely to have nightmares and sleep terrors, and to sleepwalk.
  
• 10 to 11 hours for a school-aged child. Schoolchildren spend time with TV, computers, and the Internet, all of which can erode time for sleep. This age group also may be drinking caffeinated beverages that can affect the ease of falling asleep at night. Watching TV just before bedtime may make it more difficult to fall asleep and may create resistance or anxiety about bedtime. Too little sleep can lead to mood swings, and behavioral and cognitive problems.
  

If the current bedtime for your child is too late, move it 15 minutes earlier each night, until you reach the desired bedtime. Tuck resisters back into their own beds, promptly and repeatedly, until they get the message that you expect them to get to sleep on their own.

Sound Advice for Sound Sleep

• Unplug : Turn off TVs, computers, and cell phones. Better yet, keep such things out of the bedroom, which should be a stimulation-free zone.
  
• Wind down: Start the transition to sleep with dimmed lights and a warm bath; end with reading a book. Avoid watching TV just before bedtime.
  
• Decaffeinate: Drinking any caffeine during the day can affect sound sleep. Caffeine is found not just in coffee and cola, but also in tea and chocolate.
  
• Decompress: Overbooked kids who rush from band practice to dance class to dinner to homework may be too keyed up at bedtime to unwind. Experts recommend one activity per season.
  
• Get help: If, despite these measures, your child still resists bedtime, has nighttime awakenings, or snores, talk with your doctor.

The sleep experts at Hackensack Meridian Health K. Hovnanian Children's Hospital can help determine if your child has a sleep disorder, or another type of neurological condition. Hackensack Meridian Health K. Hovnanian Children’s Hospital offers the region's first pediatric sleep program, backed by research and dedication from our physicians and nurses. Learn more here.

To Nap, or Not To Nap?

With 3 out of 10 U.S. adults now clocking in 6 hours of sleep or less per night, it makes sense that daytime napping would be a viable solution for recovering some of that lost slumber.

Sleep is essential for your mind and body. It keeps you alert and focused. It helps cement memories. It may even boost your immune system, protecting you from illnesses such as diabetes and heart disease. Given the benefits sleep can impart, napping should be a no-brainer for better health, right?

Unfortunately, the research has doled out mixed results. For instance, napping may relieve stress and improve alertness. It may also be good for your emotions. One study found napping may thwart negative feelings like frustration and impulsiveness.

But daytime napping may have a dark side.

Some past studies suggest napping may shorten your life. That may be especially true if you nap for more than 1 hour a day. One possible reason for this connection: People who nap more may have an undiagnosed health condition. Napping has been linked to diseases such as diabetes and depression. Or people who nap may simply not sleep well at night — a serious hex on your overall health.

More research is needed to fully decide if napping is a boon or a bust for your health. But it still may not be the best way to make up for lost slumber. Why? Naps don’t give your body enough time in deep sleep. That’s the most restorative stage of sleeping.

Yet, many people all over the world enjoy napping on a regular basis. For example, siestas are a daily ritual in Mediterranean countries. And experts recommend naps for people who work the night shift, suffer from jet lag, or have narcolepsy — a sleep disorder that causes a person to fall asleep suddenly and unexpectedly.

If you want to take a daytime nap, here are some tips that will help you better catch that extra shut-eye.

From A to ZZZZZ: Dr. Ash Visits TODAY to Launch Sleep Awareness Week

In honor of the National Sleep Foundation's annual Sleep Awareness Week, a seven-day celebration of sleep health kicking off for 2016 on March 6, Carol Ash, D.O., Director of Sleep Medicine for Meridian Health, dropped by TODAY to help answer the question, "What's keeping you awake?"

According to Dr. Ash, upwards of 60 to 80 percent of Americans aren't getting the essential seven hours of sleep per night - the minimum needed to avoid long-term health consequences.

So what is keeping us awake at night? According to Dr. Ash, the answer could be right outside your window.

"There was a study recently done at Stamford, which looked at 16,000 people over eight years," says Dr. Ash. "They found that those living in communities of 500,000 people or more found it much more difficult to get the sleep they need."

So... what's the solution? Watch Dr. Ash's TODAY segment below to find out.

“Fall back” without falling back

It’s the gift that comes once a year—an extra hour of precious sleep.

You’ll hear few complaints when that biannual agrarian ritual known as daylight savings time comes to a close at 2 a.m., Sunday, November 1.

But if you are truly looking to wake up refreshed with more energy to face the day, you might want to rethink spending that extra hour in bed once the sun comes up.

"There is a clock in your brain. That clock keeps your internal environment in sync with your eternal environment, and the most important signal for that clock is the light," says Carol Ash, D.O., Director of Sleep Medicine for Meridian Health. “That internal clock isn't flexible enough to adjust quickly to the time jump,” she said.

If you truly want to maximize the benefits of that extra hour, the tried and true rules of healthy sleep still apply: Go to bed at a reasonable hour, get the best sleep you can, and get up when the sun comes up.

When it comes to "resetting" that internal clock, Dr. Ash recommends natural, cost effective alternatives to over-the-counter sleep medications, which she calls "short term solutions to recurring problems."

One potential remedy Dr. Ash lists is mindful breathing, an elegant solution for alleviating stress and achieving deep rest.

Dr. Ash adds that by making just a few changes to adapt the right sleep habits, you can create the feeling of having an extra hour not just once a year—but every day.  

On November 7 at The Oyster Point Hotel in Red Bank, Dr. Ash and a team of Meridian Health experts will present “The Power of an Hour,” a morning devoted to helping you sleep better, eat better, stress less, and develop lifelong habits to create a healthier, better-rested you!

Learn more and register for our Power of an Hour event here.

Decoding Your Dreams

Carol Ash, D.O., director of Sleep Medicine for Meridian Health, recently stopped by the Fox & Friends studio to discuss the meaning behind some of our most common dream-time scenarios, including being chased, being cheated on by a partner, and more.

So what do they all mean? Watch Dr. Carol Ash on Fox & Friends below and find out! Be sure to visit MeridianHealth.com/Sleep to learn more about the Meridian Centers for Sleep Medicine.

Dr. Ash on CBS This Morning: When Sleep Suffers, Illness Spikes

Meridian Health Director of Sleep Medicine Carol Ash, D.O., was recently featured on CBS This Morning, where she discussed a recent sleep study that points to a correlation between illness and lack of sleep.

Watch Dr. Ash's segment here: