It’s no surprise that most American adults are sleep-deprived. The real surprise is this: so are our kids! According to a 2004 National Sleep Foundation poll, 60% of children ages 4-17 years complained of feeling tired during the day during the past year. Almost one out of every four students complained of frequently being tired during the day often. Students are tired for several reasons, which include going to bed later, getting up earlier, and heavier homework loads.

Studies have shown that elementary school children and teenagers need about nine to ten hours of sleep per night to maximize performance during the day. Sleep deprivation affects children differently than adults. Sleepy children tend to “rev-up” rather than slow down. Other symptoms include moodiness, irritability, temper tantrums, hyperactive behavior, and grogginess or reluctance to get out of bed in the morning. Doctors also warn that lack of sleep in children can cause serious consequences such as inability to focus on tasks, impaired memory, shortened attention span, reduced alertness, poor judgment, and loss of motivation. Children who are constantly tired in school may not perform to their full potential, and their grades and behavior will, in turn, be adversely affected.

There are solutions to help children get a better night’s sleep, and therefore have a better learning experience. Put them to bed earlier; even a half hour more of sleep at night can significantly improve performance. Don’t allow caffeinated beverages before bedtime. Stick to a regular bedtime routine and sleep schedule, going to bed at the same time each night and waking at the same time each morning. Do not allow studying or watching TV in bed. A warm bath or some soft, soothing music can set the tone for drifting off to sleep. If your child suffers from insomnia, nightmares, or other sleep disorders, seek help from a family physician. All of these solutions can be applied to adults, as well. After all, the entire family can benefit from a better, more restful night’s sleep.