Sleep habits can affect behavior Published Feb. 24, 2012 By Maj. Amy Quirke Certified Pediatric Nurse Practitioner TINKER AIR FORCE BASE, Okla. -- As a provider in the 72nd Medical Group clinic, I am often asked about what to do about behavioral issues with children. Some are fairly straight forward such as the toddler who bites other children at daycare because they are unable to verbalize their wants or needs. However, many are related to insufficient sleep or poor sleep hygiene. So some good questions to get more information are: When is the child going to bed and when do they wake? Is there a bedtime ritual? What activities are in the hour before bedtime? Most of us do not realize that sleep is a very active, organized process that is regulated by our internal biological (24 hour) clock known as the circadian rhythm. This clock allows us to become sleepy during the evening hours and more alert and awake during the day. Sleep occurs in stages during the night. The two major stages are REM (Rapid Eye Movement) or dream state and non-REM or deep sleep. The purpose of dreaming is not well understood but believed to assist us in mentally processing the information we received during the day. Sleepwalking and night terrors, common problems associated with children usually occur in non-REM sleep. In addition, blood supply to the muscles is increased, energy is restored, tissue growth and repair occur and important hormones are released for growth and development during non-REM sleep. Babies can expect to spend about 50 percent of their time in each of these states and their sleep cycles are about 50 minutes. By the time children reach preschool age, the sleep cycle averages more of the adult cycle at 90 minutes. Figuring how much sleep one needs depends on the individual. For example, if you wake up after seven hours of sleep and feel refreshed and ready for the day then seven hours is adequate for you. However, if you wake after seven hours and feel tired and sluggish, then you body needs more time to recover from the previous day's activities. The following tips will help your child fall asleep, stay asleep and establish good sleeping habits. Maintain a consistent sleep schedule whether it is a school day or weekend. A consistent wake up time sets the biological clock for the 24 hour day and allows adequate sleep pressure to build up by late evening Allow your child to exercise daily. The American Academy of Pediatrics recommends 60 minutes of physical activity daily. Don't go to bed hungry. Supply a glass of milk, piece of fruit or cereal and milk. Do not allow the child to eat a heavy meal one to two hours before bedtime because this can interfere with sleep Avoid caffeinated products. Be aware of caffeinated beverages such as iced-tea, energy drinks and chocolate. Plan up to an hour of quiet time before bed. Before bedtime every night, allow your child to set aside up to one hour for calm, enjoyable activities such as reading a book, brushing teeth, bathing, bathroom use. TV time, heavy homework or computer gaming should not be a part of quiet time as these are considered stimulating activities. Other bedtime routines. Always put your child to bed awake so they can learn to fall asleep themselves. When a parent goes to the child's room every time he or she wakes during the night, they are strengthening the connection between them and their child. Except during conditions when the child is sick or has been injured, it is important that they give their child a consistent message that they are expected to fall asleep on their own. A night light, favorite teddy bear, blanket or leaving the door open is appropriate if that is comforting for your child. The bedroom environment. Experts recommend the child's room should be quiet, comfortable at about 70 degrees and dark. Do not allow your child to have a TV in the bedroom to assist in falling asleep as this is actually stimulating and can prolong sleep acceptance. The bedtime ritual should be predictable and deliberate. For example, the last thing to do before exiting your child's room is to give a hug or a kiss, say goodnight and turn off the light.