• Bed Wetting:  For complete information on bedwetting, click here.
• Insomnia:  See our Insomnia page for complete information on insomnia, including a supplement that might help sleep.
• Nightmares and Night Terrors:  Click here for complete information on nightmares and night terrors.
• Overweight:  There are now a number of studies that suggest there is a link between sleep loss and weight gain.  Some of these studies (in adults) have looked at how sleep deprivation changes the body’s normal metabolism and hormone function.  Not getting enough sleep affects how inefficiently you metabolize calories, and even how hungry you feel by altering the level of a number of hormones in the body.  Think about how many times you’ve tried to perk up mid-day with a high carb snack.  Other research has shown that the less you sleep, the more likely you are to be obese.  A study has shown that children who got less than eight hours of sleep had an almost three times greater risk of being obese compared to children who got ten or more hours.  Also, the risk of being obese decreases with each additional hour that your child sleeps!  This may well be the single greatest argument you’ll ever have in getting your teenage daughter to go to bed at a reasonable hour!  See also the information on snoring and sleep apnea below, since being overweight increases the risk of this problem (about 2/3 of children with sleep apnea are overweight).  The problem of obesity has a domino effect:  Obesity leads to daytime fatigue, which makes kids less active, which eventually leads to more weight gain, which makes kids more tired and so on.  As already mentioned, children who watch a lot of television and spend most of their time in sedentary activities are more likely to be overweight.  They are also more likely to have sleep problems which, in turn, may result in their being less active, gaining more weight, and then developing more sleep problems.  Work with your doctor if your child is overweight, even if you haven’t noticed associated problems yet.
• Reflux:  Gastroesophageal reflux disease (GERD) occurs when stomach acid goes up into the esophagus, commonly called heartburn.  GERD may also be associated with frequent ear infections, wheezing and tooth decay.  The symptoms of GERD can be worse when a person is lying down.  Click here for complete information on GER.
• Restless Legs Syndrome (RLS) is a movement disorder that includes uncomfortable and unpleasant feelings (e.g., crawly, cramping, burning, tingly, or itchy) in the legs (or sometimes arms) causing an overwhelming urge to move or involuntary movements.  These feelings make it difficult to fall asleep.  RLS can be treated with changes in bedtime routines, increased iron, and possibly prescription medications.  Make an appointment with your child's physician if RLS is a concern to begin an evaluation and treatment plan.
• Sleep needs vary by age. Too little sleep can worsen many sleep related disorders. Click here for information on normal sleep needs by age.
  
• Sleep talking occurs when the child talks, laughs or cries out in his/her sleep.  As with sleep terrors, the child is unaware and has no memory of the incident the next day.  There is usually no need to treat sleep talking.
• Sleepwalking happens with up to 40 percent of children, usually between 3-7 years old.  Sleepwalking usually occurs an hour or two after sleep onset and may last five to 20 minutes.  Sleepwalkers usually don’t remember sleepwalking.  It is potentially dangerous since a child may fall down stairs or trip on objects, so it is helpful if an adult helps the child get safely back to bed.  Gate stairs and close doors to help prevent falling.  Sleepwalking may run in families.  It most often occurs when a person is sick, has a fever, is not getting enough sleep, or is feeling stress.  As sleep deprivation often contributes to sleepwalking, moving bedtime earlier can be helpful.  Children tend to outgrow sleepwalking by the teenage years.
• Snoring occurs when there is a partial blockage in the airway that causes a noise due to the vibration of the back of the throat.  About 10-12 percent of normal children regularly snore.  Snoring can be caused by nasal congestion, obesity, or enlarged adenoids or tonsils that block the airway.  Some children who snore may have sleep apnea, which is pauses in breathing from obstruction to the airway.  If your child snores regularly or loudly, stops breathing, gasps for breath, or works particularly hard to breathe while sleeping, (s)he may have sleep apnea.  Sleep apnea is associated with many things that resolve with the treatment of the underlying problem causing the apnea.  Associated conditions include ADHD, bedwetting, excessive daytime sleepiness, behavior problems, and tooth grinding.  If your child snores, please make an appointment with your child's physician for an exam and to discuss treatment options.

Helpful hints for good sleep:

1. Good Environment:  Keep the sleeping room quiet (maybe background “white” noise helps some), at a cool temperature, and secure (check closets and under the bed for toddlers/preschoolers who are afraid).
2. Bedtime Consistency:  Set regular sleep times that allow enough sleep for your child’s age (see last month’s New This Month for recommended times).  Keep bedtime the same, even on weekends.
3. Get Moving!  Encourage outdoor and physical activity.  Schedule time for your child to be outdoors and to spend at least thirty minutes a day being physically active.  Limit activities within 1-2 hours before bedtime to calm down.
4. Less Screen Time:  Limit television viewing, computer time and video games.  Cut back on all the electronics all day, but especially for 2 hours before bedtime!  Never allow a television or video game system in a child’s bedroom!
5. Healthy Eating:  Limit fatty foods and foods high in calories.  Allow junk foods only for special occasions.  Limit juice to fruit only juice at 6 ounces or less per day.  Only allow soda pop once a week.  Eat out no more than once a week.  Discourage between-meal snacks.  Encourage plenty of water daily.  Watch out for school lunches, as they are often high-calorie, high-fat.  Ask if your child’s school limits use of the vending machines.
6. Limit Caffeine:  Allow caffeinated beverages occasionally for older school age children only, and only before 4:00 pm.  Remember caffeine is not good for anyone and young children should never have it.
7. Since being sick disrupts sleep:  Stay healthy by washing hands, receiving flu immunizations yearly and stay home to rest when you are ill.