Sleep Disorders
Hey, Hey! Mr, Sandman, are you OK?
Putting adequate ‘ZZZZ’s in your child’s sleep
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by: Katrina Irene Manibog, MD
Last edited: January 18, 2025
Adequate sleep is vital for a child’s physical, mental, and emotional development. During sleep, the body performs critical functions like growth hormone release, cellular repair and brain development.

Sleep disorders in children are a significant concern as it impacts their physical health, cognitive development, emotional regulation and overall quality of life.

Children who get enough sleep benefit in the following ways:
1. Physical Health
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Sleep supports immune function, growth, and healthy metabolism
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Poor sleep linked to issues like obesity and poor immunity
2. Cognitive Development
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Enhances memory, learning, attention and problem-solving
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Well-rested children perform better academically and show improvement in focus
3. Emotional Regulation
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Adequate sleep helps children manage stress, anxiety and emotions
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Sleep-deprived ones experience mood swings, irritability or difficulty in handling challenges
4. Behavioral Balance
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Sufficient sleep reduces the risk of hyperactivity and impulsivity, promoting better social interactions and overall behavior
5. Long-term Health
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Establishing good sleep habits early reduces the risk of developing chronic conditions like heart disease, diabetes, and mental health disorders later in life

But, there are instances, that our Mr. Sandman needs help…. Sleep disorders in children are a significant concern as it impacts their physical health, cognitive development, emotional regulation and overall quality of life.
Symptoms of sleep disorders in children may include excessive daytime sleepiness, mood swings, difficulty concentrating, hyperactivity, and poor academic performance. Chronic sleep deprivation can also contribute to long-term health issues.
Diagnosis often involves a detailed sleep history, questionnaires, and sometimes overnight sleep studies (polysomnography). Treatment depends on the specific disorder.
Some common sleep disorders in children include:​
Insomnia
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Difficulty falling or staying asleep
Parasomnia
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Sleep walking, night terrors, and nightmares
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More common in younger children
Behavioral Sleep Problems
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Linked to poor sleep routines, excessive screen time, or inconsistent bedtimes, leading to insufficient sleep
Circadian Rhythm Disorders
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Occur when a child’s internal clock is misaligned with societal expectations
Obstructive Sleep Apnea
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A condition where the airway becomes partially or completely blocked during sleep, leading to disrupted breathing
Restless Leg Syndrome
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An urge to move the legs, typically to relieve discomfort

Early intervention is essential to minimize the impact of sleep disorders on a child’s development and overall well-being. Parents and caregivers are encouraged to seek medical advice if they notice persistent sleep issues.
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We can promote healthy sleep habits and encourage good sleep hygiene by some simple lifestyle changes:

Aim for a regular sleep schedule.
Going to bed and waking up at around the same times each day allows melatonin (a sleep hormone) to be released at the right time in the evening. Unless kids are sick or sleep-deprived, it is best if they keep a regular schedule even on holidays and weekends.
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Have consistent bedtime routines.
This might include activities like taking a warm bath or shower, story-time, prayer or even light stretching. Anything that helps your child become calm and relaxed can help with establishing good sleep.
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Avoid stimulants and activities that interfere with sleep.
Cut out caffeine 10 hours before bed. Don't eat or drink 3 hours before bed. Stop working 2 hours before bed. Get away from screens and electronics 2 hours before bed.
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Create a calming sleep environment
Keep the bedroom cool, dark, and quiet. Limit bright lights and electronics at night. Make sure the bedroom is neat and organized with toys properly stored out of sight to keep children from getting excited to play during sleep time.
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Keep active during the day.
Get some sunlight soon after waking up to let your brain know it’s time to slow its melatonin production and start getting ready for daytime. Limit naps unless your child really needs to catch up on sleep. Get some exercise during as any activity that gets your child’s heart rate up for at least 30–60 minutes during the day could result in better sleep during evening time