What is sleep debt?
Sleep debt, also known as sleep deficit, is the difference between how much sleep you need and how much you actually get.
If you've experienced sleep debt as an adult, you know how it feels to wake up in the morning, feeling lethargic and groggy, and drag yourself through a day at the office. You may have even experienced “micro-sleeps” during this time - those brief moments when your mind lapses into unconsciousness. You know what a struggle it is to stay alert and to pay attention. You can recall the overall sensation of low moods, fatigue and even illness. And you definitely remember how sleeplessness affects your emotional well-being!
But what about your child? Do you know what to look out for when it comes to signs of sleep deprivation in babies and children?
When young people aren’t getting enough sleep, they often display the same symptoms we observe in sleep-deprived adults, but it can have a detrimental effect not only on their day to day lives, but on yours as a parent as well.
What happens when my baby doesn't sleep enough?
When your little one has an extended period of time not maintaining the recommended amount of quality sleep for their age, they will become overtired.
When this happens, it's very likely that they become agitated, fussy, and ultimately have a harder time going to sleep - which, in turn, makes your child’s "sleep debt" worse.
How do I avoid sleep debt for my child?
The first step to understanding your child's sleep debt is to know how much sleep they should be getting for their age. Specifically, it’s recommended for children to get nine to 11 hours of sleep while teenagers should get eight to 10 hours of sleep each night.
Feel free to DM me if you have questions about how much your child should be sleeping.
Once you know how much sleep your child should be getting, keep a sleep diary. You can go down the pen-and-paper route, or there are a huge amount of apps available that will help you log it!
Once you've determined how much more sleep is needed, adjust the bedtime to suit. If you need to adjust your child's bedtime in order to accommodate more sleep, bring it forward by just 30 minutes at a time.
Also, try to be as regular as possible with nap times throughout the day. Consistency is key when you're trying to improve the sleep of your child.
Maintain a solid bedtime routine. Make sure that your child isn't stimulated through play or technology, screen use has been reduced (for older children) and the nighttime routine is calm and relaxing. It also helps to set up the bedroom for successful sleep.
Finally, listen to your child. At the slightest sign of fatigue, head off to bed! The more significant the sleep debt, the less prone a baby or child will be to falling asleep quickly. In this case, you'll have to be ready to show a bit of patience!
Are you struggling with your child's sleep? Remember, I offer free consultations to discuss the issues that you are facing.
Sweet Dreams,
Claudine x
