Read this article published in Éducation magazine (January-February 2012).

We sleep for a third of our lives. This means that by the time we’re 60, we’ve slept for almost 20 years! This proportion makes us acutely aware of the importance of sleep, whatever our number of springs. So what about children and teenagers, for whom « growth » is the watchword? What does sleep do for them? What are the origins and consequences of disturbed sleep? And what can be done about it?

• Children aged 6 to 10: when the sandman doesn’t come!

Specific sleep needs…

Sleep plays a key role in your child’s development. It secretes growth hormones, stimulates the immune system, regenerates tissues, stores information acquired during the day, recovers physically and mentally… And the list goes on! Sleep needs are specific to each child. And unlike adults, children’s sleep is governed by their parents. Insufficient sleep can deprive them of the activities they need to develop and learn. On the other hand, if they sleep longer than they need, they may become frustrated and develop an aversion to sleep. A well-established strategy will give you an idea of your child’s needs: during the school vacations, for several consecutive days, record the hours he or she spontaneously falls asleep and wakes up. The average number of hours per night will give you an indication of the child’s quantitative need for sleep.

What are the warning signs?

Your child’s sleep may be disrupted by difficulties in falling asleep, early awakening or parasomnia (nightmares, sleepwalking…), traditionally benign symptoms that only become abnormal when they are repeated often. These difficulties generally have an impact on daytime activities. Signs such as light sleepiness, impaired attention span, irritability and impaired school performance can alert you to poor-quality sleep. The cause of these disturbances can be psychological. And family dynamics are often affected.

The importance of bedtime rituals

Whatever the child’s difficulties, it’s important that you encourage him to go to bed at set times, and above all, that you (re)instill in him a taste for sleep. But bedtime could not be more delicate. For the child, it means leaving a bright, busy room to find himself alone in a dark, silent one. In short, it’s nothing to write home about! This is where bedtime rituals come into their own. Their purpose? To reassure your child and ease the delicate transition between wakefulness and sleep. Bedtime rituals can include a bedtime story, tooth brushing, a cuddle from both parents, the presence of a cuddly toy, a kiss for your little sister… The older your child gets, the less the parent’s presence will be required. However, avoid the use of electronic devices. These can trigger the waking process, and thwart the long-awaited onset of sleep.

A bit of education!

Sleep is generally perceived by children (and adolescents) as a constraint, a punishment, which they would gladly do without. In this respect, raising your child’s awareness of the importance of sleep and its many benefits can be beneficial. This acquisition of knowledge will enable them to better manage their own sleep rhythm and, above all, to better accept your instructions: « It’s time for you to go to bed », « I’d rather you didn’t watch that film tonight, it’s too late »… According to Françoise Delormas, doctor and former Director of PROSOM (Association Nationale de Promotion des Connaissances sur le Sommeil), your child’s sleep can be educated. This education is based on four basic principles: listening attentively to your child’s needs, stimulating his creativity and imagination, working as a team with teachers, specialists and close friends and family, and taking real responsibility for his sleep.

• What about teenagers?

Teenagers need more sleep. And yet, they don’t like to go to bed early! Not to mention the fact that their living environment doesn’t make it easy to meet their needs. New school constraints, the emergence of extracurricular activities, the enrichment of friendships and romantic relationships, self-affirmation and emancipation… All these daytime changes have night-time consequences. As a result, many teenagers suffer from sleep deprivation. The warning signs can be many: drowsiness, altered moods, impaired school performance, weight gain, even drug or alcohol abuse. Insomnia is the most frequently observed disorder. Some are benign, others problematic. Insomnia occurring the night before a school exam is generally harmless. Conversely, chronic insomnia in the middle of the night is more worrying. These can be a sign of severe anxiety, or even depression.

Tobacco, cannabis, alcohol: what are the effects?

It’s during adolescence that the use of certain substances such as tobacco, alcohol and cannabis emerges. Their consequences on sleep are generally harmful. Regular use of tobacco disturbs sleep, making young smokers drowsy in the morning and during the day. The anxiolytic effect of cannabis, on the other hand, gives occasional users the illusion of falling asleep more easily. However, as with alcohol, more regular use leads to irregular sleep patterns and impaired intellectual performance.

Television and the Internet: pitfalls to avoid!

Regular use of media such as television, computers, games consoles and cell phones delays the onset of sleep. For children and teenagers alike. Chronopsychologists associate them with states of wakefulness and poor-quality sleep. And with good reason. When your child watches TV, for example, he or she is no longer able to receive the signals that signal the onset of sleep (yawning, inattention…). The brightness of screens, meanwhile, decreases the secretion of melatonin, the key hormone regulating the sleep rhythm, to the point of impairing the ability to fall asleep. Finally, screen content can stimulate and preoccupy your child, further delaying the onset of sleep.

• Children and teenagers: how can we help them sleep better?

Your child’s sleep is greatly influenced by the environment in which he or she lives. From a material point of view, it’s best for your child to sleep alone, in a quiet room, without television or computer, and at a moderate temperature. It’s best to have dinner early in the evening and at fixed times, without forgetting that from 7-8 p.m. stimulating activities (such as television, the Internet, the telephone) should give way to calmer, more peaceful pursuits (such as reading and writing). In the morning, don’t hesitate to wake them up with a shower or a morning walk.

Who to consult

If sleep difficulties persist for more than a week, don’t hesitate to consult a doctor. Give preference to your pediatrician (or attending physician), who will remain your first point of contact. Sometimes, simply mentioning the problem to a professional is enough to unblock the situation: the child becomes aware of his or her difficulties, and the parents act accordingly. If your child’s sleep problems are complex, he or she may be referred to a child psychologist. In the event of a major problem, some of the medications traditionally used to treat sleep disorders in adults can even be prescribed for children and teenagers, within the limits of a well-defined dosage. As you can see, our children’s and teenagers’ sleep needs to be monitored, educated, prepared and guided, to provide them with the rest they need for good health.

To find out more…

Agnès Brion (2011). The consequences of sleep deprivation in adolescence. Médecine du Sommeil, volume 8, pp 145-151.

Marie-Josèphe Challamel (2009). Sleep in children. With the collaboration of Patricia Franco and Mélodie Hardy. Issy-les-Moulineaux : Elsevier-Masson.

Françoise Delormas (2008). Sleep education in children. Médecine du Sommeil, volume 5, pp 19-23.

Fabien Guénolé and colleagues (2011). Sleep and substances in adolescence: the effects of caffeine, alcohol, tobacco and cannabis. Médecine du Sommeil, volume 8, pp 152-158.

PROSOM website (http://www.prosom.org/)