As parents, we always want the best for our children in all aspects of life. One aspect that may often be underappreciated is the quality of children’s sleep!

Did you know that the majority of Hong Kong kids aren't getting enough sleep? A recent study by the University of Hong Kong’s School of Medicine showed that more than 80% of Kindergarten 3 students in Hong Kong do not get enough sleep. Moreover, researchers from the Penn State College of Medicine found that 43% of children with insomnia symptoms continue to experience these symptoms through adolescence into adulthood.

Needless to say, a lack of sleep can impact kids' health, learning and development. In this article, we'll answer 3 common questions parents have about improving their child's sleep.

How Does Lack of Sleep Affect Kids?

The Centre for Health Protection states that persistent sleep deprivation makes it hard for kids to focus and pay attention. 

The same research from the University of Hong Kong mentioned above also summarized data from math scores of Primary 3 students. Those who do not get enough sleep since Kindergarten were 18% worse off than those who sleep more than 8 hours. 

As parents, be aware of changes in your child's sleep habits that could signal problems ahead.

How should I arrange my child’s sleep time?

The National Institutes of Health recommends that children sleep at least 10 hours a day, including naps for little ones.

Babies, children and teengers need more sleep per day than adults to support their growing bodies and brains.

In order to get your kids on a school sleep schedule, try to prepare for bedtime 10 hours before school starts. Here are the recommended hours of sleep, as recommended by the National Institutes of Health:

  • Children aged 1 to 2: 11 to 14 hours of sleep per day
  • Children aged 3 to 5: 10 to 13 hours per day
  • Children aged 6 to 12: 9 to 12 hours per day
  • Teenagers aged 13 to 18: 8 to 10 hours per day

How Can I Improve My Child's Sleep?

Physiologically, the best way to improve your child's sleep is to maintain the same sleep schedule every day, including the weekends. Here are other tips to help your child get enough sleep.

  • Make sure your child uses their bed only for sleep. Try not to associate the bed for other activities
  • Keep a cool, comfortable bedroom environment. Make sure your child’s mattress is comfortable and supportive
  • Keep your child from going to bed too hungry or too full. It is not recommended to eat a meal within 2 hours before bedtime
  • Avoid screen time close to bedtime. The blue light emitted from screens (phones, tablets, computers) can make it more difficult for your child to fall asleep.

  • If you still cannot fall asleep after more than 20 minutes, you can play light music

  • Encourage exposure to natural light first thing in the morning. This wakes up cortisol and reduces melatonin, making children more energetic to face the new day!

 

 

 

Stephanie Huen
Certified Health Consultant, Pediatric Sleep Expert
Co-Founder of Hush Home and Little Hushies

About Stephanie

Stephanie is the Co-founder of Hush Home and Little Hushies.

As a certified infant and adult sleep expert, she's passionate about educating others on the importance of sleep for overall wellness. Her aim is to promote and encourage optimal sleeping environments through natural, sustainably-made products. 

After her own premature newborn needed help catching up on development, Stephanie delved deeper into studying infant sleep science. This inspired her to launch Little Hushies and develop products specially designed for baby wellness. With backgrounds in marketing and logistics, she brings expertise to both guiding her brands and empowering parents on establishing healthy sleep habits from a young age.

When she’s not pursuing a deep and rejuvenating sleep or spending time with her son, Stephanie can be found on the tennis court or at the piano!