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Today’s workforce operates at a level of intensity unimagined by past generations. We’re always on, aided by all that wonderful technology. And what about sleep? Who is ready to stand up and say they get their regular 8 hours or so a night and feel great? Some lucky people to be sure, but for most of the rest of us sleep remains a challenge.
The truth of the matter is that the problems start early, and I mean in childhood. With all the pressures and opportunities of modern life, it seems like helping our kids sleep better has got to be a top priority. In addition, maybe there are some lessons those of us in the heart of our careers can pick up from experts on the frontlines battling the sleep deprivation epidemic.
To help, I turned to Monica Rothstein, M.Ed. C.A.E.S., and someone who works extensively with children who are struggling with issues related to sleep, anxiety, behavior, and learning. Monica is a School Psychologist with over twenty years experience working in preschools and school systems in Massachusetts, New York, and Connecticut. She also has a private practice in Westport, CT. Her background is in child development, family studies, and school/educational psychology, with degrees from Cornell University and Boston College.
Sydney Finkelstein: How did you get interested in the challenges of sleep for kids and parents?
Monica Rothstein: Over the past few years, schools have been seeing an increasing number of behavior challenges. There are many underlying reasons or contributing factors – increased academic demands and expectations at younger ages, hectic after-school schedules with not enough downtime, more stress on parents today with trickle down effects on children, less face-to-face connectivity, and more.
I began to peel this back and think a lot about children’s basic needs, including sleep. Are these stresses of today’s culture impacting children’s sleep and if so, what is the impact on behavior and learning in school? The answer is yes, it turns out that sleep is often compromised and there are significant effects for children.
SF: How big is the problem?
MR: According to the National Sleep Foundation this is a big problem. Studies have found that many kids are getting approximately an hour less sleep a night than they did a generation ago. Even that decreased amount can cause difficulties. The most common problem is poor “sleep hygiene”, which has to do with inappropriate habits and routines. Many children are also anxious and have a hard time falling asleep, or else wake up in the middle of the night. Mary Sheedy Kurcinka wrote a fascinating book called “Sleepless in America.” She claims there is a “silent epidemic” in this country.
SF: We know sleep is important for everyone. What are we learning about it that applies especially to children?
MR: When we think about behavior, lack of sleep is sometimes an underlying culprit, causing irritability, temper tantrums, and aggression. Children who sleep adequately are much better at self-regulating, which in turn makes them more available to instruction and learning, as well as to building positive relationships at school.
In my private practice I worked with a little girl who had periodic meltdowns when she was unable to control her behavior. She often looked tired and when I asked about her sleep she said she would stay up very late at night to read and didn’t have a regular bedtime. When her parents learned about the importance of sleep hygiene, monitoring and setting limits around bedtime, the child’s behavior started to improve.
Executive functioning, which includes skills for attention, memory, organization, and the ability to follow directions, is also closely tied to sleep. All of these skills are essential during a child’s daily activities at school. We all want to optimize learning and performance and sleep is considered by some to be a “secret weapon” for academic success.
SF: How should we intervene to help kids organize their days to get adequate sleep?
MR: We need to work on decreasing stress on kids as well as teaching them effective coping strategies. A number of young children have reported to me that at bedtime they have trouble falling asleep. However, learning how to do mindful breathing has actually helped these children to relax and calm down at bedtime. These skills can be easily taught and practiced with guidance.
Parents can also ensure good sleep hygiene for their children. It actually starts at the beginning of the day, a regular wake-up time with little variation on the weekend. Not an easy task, but it helps to have a consistent routine or schedule in order to set the child’s internal clock.
Children need to be exposed to some sunlight during the day and have enough time for exercise. Recess, PE, and afterschool sports are all important. However, sports played in the evening hours do the opposite, they rev the body up making it harder to fall asleep.
Children should also avoid any food that has caffeine several hours before bedtime. That means no sodas, ice teas, or chocolate.
All screens should be turned off soon after dinner, including TV, phones, computers, and IPads. The light behind the screens can actually trick the brain into thinking it’s daytime. The idea is to create a quiet, soothing wind-down to the day. The bedroom should be cozy and dark for sleep, with a cool temperature and low noise level. It’s best not to have TV’s or any screens in the room. Establishing a consistent bedtime and wind-down routine are both very important. For example, quiet play with music, followed by a shower or warm bath, and time for reading.
SF: What else can parents do?
MR: Parents should talk to their school-aged children about the importance of sleep. They can build awareness, educate their kids, and be good role models. Parents should also be willing to make choices for their families that make sleep a priority. This means setting limits, sometimes simplifying schedules and days, all to promote children’s well-being and success in school.
