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We all need sleep. A lack of sleep can increase the risk of health problems, affect our moods and decrease energy levels. If you’re a parent, you’re probably all too aware of the effects of a sleepless night. If you have children who experience sleep troubles, the infographic below provides some useful advice. 

Sleep tips for children and teens

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Children need more sleep than adults, and if they don’t get enough rest, the effects can soon start to take their toll. Babies need up to 16 hours, with recommended sleep times steadily decreasing to 8-10 hours for 13-18-year-olds. 


It is estimated that around 10% of children have sleep troubles, and this figure rises to 50%-70% among children who have mental health or developmental disorders. While the odd restless night is normal, prolonged periods of disturbed sleep can affect every member of the family. A lack of sleep increases the risk of accidents, decreases immunity and elevates the risk of mood swings and irritability.


To overcome sleep problems and promote better quality sleep, the infographic suggests 7 key tips. Firstly, diet is key to good health, and it’s wise to avoid foods that contain caffeine or sugar before bed. Children should also be encouraged to stop watching TV or using computers or tablets before they go to sleep. Getting into a routine can help kids to sleep, and sleeping in a cool room can make children more comfortable. Experts also recommend getting plenty of fresh air and living an active lifestyle and setting regular bedtimes and morning alarms to enable the body clock to adapt to a routine. Parents are also urged to look out for signs of sleep disorders or unusual behavior that might affect sleep.


For more information, take a closer look at the infographic below. 

Infographic Designed By Regis College

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