It’s been said that sleep is the most important part of a healthy lifestyle. It plays an essential role in your physical, mental, and emotional well-being. Lack of sleep can lead to health problems, such as depression or obesity; it can hinder learning and increase irritability.

Even if you’re not suffering from any ailment, insufficient sleep will impair your cognitive abilities: memory, reasoning and problem-solving skills are all impacted by lack of slumber.

And for young children who need more restorative time than adults do (10-12 hours), getting too little shut eye could be downright dangerous. So, what constitutes a good night’s sleep?

How Much Sleep Is Enough?

Just like adults, kids need regular, solid sleep to function at their best. Prolonged sleep deprivation could lead to cognitive and behavioral problems in children.

The National Sleep Foundation says that 7 to 9 hours is optimal for adults aged 18 to 64 years old, but most of us don’t get anywhere near that much. For children, the recommendation is 9 to 11 hours every night for those 3 to 5 years old.

But if you’re a busy parent who’s concerned about your child getting plenty of rest, or if they have trouble falling asleep or staying asleep at night, how can you ensure that they’re getting enough rest?

But how do you know if your child is getting the right amount of shut eye every night?

Here are some signs to watch out for:

Your kid has trouble learning at school. Kids who have been deprived of sleep will be less attentive and have a more difficult time focusing on his lessons. Over the long term, insufficient rest can cause brain damage by depriving it of oxygenated blood which could lead to problems with memory, concentration and problem solving.

If your child’s homework or report cards show that they can’t hold onto information, chances are they’re not getting enough sleep.

Your kid is always tired during the day. Sleepiness causes inattentiveness and a lack of energy to engage with activities. It will take more effort on your part to keep them motivated and attentive, and to help them maintain a regular schedule.

Your child’s mood is volatile during the day.  We all know that kids can be fussy at times, but if your child seems grouchy or irritable throughout the day, it could be due to lack of sleep.

If your child frequently has trouble falling asleep after their evening routine, or wakes up frequently throughout the night, then chances are they’re not getting enough sleep.

How to ensure your child gets their ‘ZZ’s’ in:

Nighttime routine. The key to a good night’s sleep is a regular bedtime and schedule that allows for adequate hours of rest every day. This could include waking up at the same time every morning, a regular after-school routine that gets them home before 6 pm, and a bedtime between 8 and 9 pm.

The bedroom should be kept cool at night, away from whatever distracts your child (TV, computer) with soft music or white noise to help them sleep.

If you think you child is sleep deprived, don’t just keep them in bed longer. Sleep experts say that can make it harder for kids to fall asleep and puts your child at risk of developing sleep disorders or even depression.  

Instead, help your child wind down with a calming routine that will prepare them to rest well (have bath, read story, etc.). Or you can consult a child specialist,You can find Best Child specialist in Lahoreand Best Child specialist in Islamabad.