As a pediatrician in Beverly Hills, I hear one concern more than almost any other in my office: “My child just won’t sleep!” It is one of the most stressful and draining issues a family can face. If you are reading this after only three hours of sleep, please know that you are not alone, and we can work together to help your childāand youāget the rest you need.
Why Sleep Matters More Than You Think
When your child is struggling with sleep, it impacts everything. You see the immediate effects: crankiness, difficulty concentrating, and tearful meltdowns. But sleep is not just about avoiding bad moods; it is a crucial component of your child’s overall health and development.
Think of sleep as a time when your childās body and brain hit a reset button. During sleep, a child’s body releases growth hormones that help them grow taller and stronger. But even more amazing is what happens in the brain.
A Scientific Fact About Sleep
Here is a remarkable scientific fact: While your child is sleeping, their brain is actually cleaning itself. Research shows that during deep sleep, the brain actively flushes out harmful byproducts that accumulate during the day. This process is essential for learning, memory, and maintaining a healthy nervous system. In fact, a study published in the journal Science highlighted the existence of the glymphatic system, which increases its activity during sleep, acting like a waste removal system for the brain. This “brainwash” is a powerful reason why uninterrupted, quality sleep is non-negotiable for growing minds.
The Problem: How Much Sleep is Enough?
One of the first questions I ask parents is: “How much sleep is your child actually getting?” Often, parents underestimate the total time their child needs. The National Sleep Foundation provides clear guidelines tailored to each age group. For example, toddlers (1-2 years old) need 11-14 hours of sleep, including naps, while school-age children (6-13 years old) need 9-11 hours.
Data Point 1: The Sleep Deficit
I am seeing a concerning trend in my practice and across the nation. A 2016 study by the Centers for Disease Control and Prevention (CDC) found that 34.7% of children aged 4 months to 17 years in the U.S. do not get the recommended amount of sleep. That means more than one-third of our kids are starting their day with a sleep deficit! When children miss out on even an hour of needed sleep, it can have consequences on their behavior and academic performance.
Data Point 2: Screen Timeās Role
Sleep issues are becoming more complex due to modern life. I must talk about screen time. A 2018 study published in Pediatrics found that more than 30 minutes was needed to fall asleep. The blue light emitted by phones, tablets, and TVs suppresses the production of melatonin, the natural hormone that signals to the body that it is time to sleep. We must protect that wind-down time!
My 5-Step Pediatricianās Plan for Great Sleep
Creating healthy sleep habits requires consistency and patience. You did not develop a sleep problem overnight, and you will not solve it overnight either. We need to work on building a strong, positive foundation.
1. Establish a Predictable Bedtime Routine
A bedtime routine is one of the most powerful tools in your sleep toolkit. It signals to your childās brain and body that the day is ending and it is time to relax. A good routine should be predictable, calming, and consistentāmeaning you do it the same way and at the same time every single night, including weekends.
- Make it 30-60 Minutes: The routine should start well before the desired “lights out” time.
- The Triple Threat: I recommend a simple, three-part routine for all ages: Bath, Book, Bed. A warm bath or shower is a relaxing experience. Reading a calming story together connects you and avoids stimulating electronics. Tucking them into bed completes the ritual.
- Keep the Energy Low: Avoid roughhousing, exciting games, or stimulating conversation during this time. The goal is to lower their energy level.
2. Guard the Bedroom Environment
The bedroom must be a sanctuary for sleep, not a playroom, a movie theater, or an office. This is often an area where small adjustments make a huge difference.
- Darkness is Key: The room should be as dark as possible. Even small amounts of lightāfrom a nightlight, a digital clock, or a charging phoneācan disrupt sleep. Remember, darkness is what helps the brain produce that critical hormone, melatonin.
- The Right Temperature: A slightly cooler room is better for sleep. I suggest aiming for a temperature between 60 and 67 degrees Fahrenheit, if possible.
- Block Out Noise: Consider using a white noise machine. The sound should be continuous and low, not too loud, to mask sudden household noises that might wake a light sleeper.
3. Stick to a Fixed Sleep Schedule
The human body thrives on rhythm, known as your circadian rhythm. Erratic sleep timesāwhere your child goes to bed at 8 PM one night and 10 PM the nextāconfuse this internal clock.
- Consistency is King: The goal is to have the same wake-up time and the same bedtime every day. I know that weekends are tempting for sleeping in, but try to keep the wake-up time within an hour of the weekday time. This is particularly important for teenagers.
- Naps are Part of the Schedule: For younger children, naps are not a luxury; they are a necessary part of the total sleep equation. Do not let your child nap too close to bedtime, but do not cut out a nap required to “make them tired” for the night. That often backfires and leads to an overtired, fussy child who fights sleep even harder.
4. Address the Anxiety and Nighttime Fears
As children get older, fears of the dark, nightmares, or general anxiety can lead to bedtime resistance. We must acknowledge and validate these feelings while gently maintaining our sleep boundaries.
- Validate, But Donāt Indulge: Say, “I know you are scared of the dark, but you are safe in your room, and I am right here,” instead of launching into a long debate or allowing them to sleep in your bed.
- Use Transition Objects: A comfort item, like a special blanket or stuffed animal, can provide security.
- The “Worry Window”: If your older child is a “worrier,” have them write down their anxieties or talk about them early in the eveningāduring dinner or playtimeāand then declare the “worry window closed” before the bedtime routine begins.
5. Be Mindful of Diet and Activity
What your child puts into their body, and how they use their energy during the day, significantly affects their sleep quality at night.
- Cut the Caffeine: This may seem obvious, but I have seen parents unknowingly give their child soda, energy drinks, or even hidden caffeine in chocolate products too close to bedtime. Avoid all caffeine for several hours before sleep.
- Watch the Sugar: Large, sugary snacks right before bed can cause a sudden spike in energy, making it difficult to wind down. A light, healthy snack, like a banana or some whole-grain cereal, is fine.
- Get Outside: Daily physical activity is critical. A tired body sleeps better than a restless one. Encourage plenty of active playtime outdoors during the day to help regulate their sleep-wake cycles.
Charting Your Child’s Progress
To truly understand what is happening, you need to track it. I always recommend that parents keep a sleep diary for two weeks. This simple act of tracking helps us spot patterns and identify the root cause of the problem. You can use the chart below to get started.
| Age Group | Recommended Hours (National Sleep Foundation) | Average Reported Hours (Hypothetical Survey Data) |
| Toddlers (1-2 years) | 12.5 hours | 11.8 hours |
| Preschool (3-5 years) | 11 hours | 10.1 hours |
| School Age (6-13 years) | 10 hours | 8.9 hours |
When to Seek Help
If you have tried the steps above for several weeks and your childās sleep is still significantly impacting their health or your familyās well-being, it is time to reach out to me. We may need to investigate an underlying medical cause, such as sleep apnea (where breathing is interrupted during sleep) or Restless Legs Syndrome.
I want to empower you to take control of your familyās rest. Remember that sleep is not a battle; it is a skill that you can teach your child with love, consistency, and a great routine.
Resources You Can Trust
I highly encourage you to review the professional recommendations from these high-authority websites:
- American Academy of Pediatrics (AAP) Sleep Recommendations: (https://www.aap.org/en/patient-care/safe-sleep/)
- Centers for Disease Control and Prevention (CDC) Sleep Data: (https://www.cdc.gov/sleep/data-research/facts-stats/children-sleep-facts-and-stats.html)
If you have any concerns or need personalized guidance on your child’s sleep, please do not hesitate to schedule an appointment. You can find more information about my practice and how to reach us on our main page:
- Beverly Hills Pediatrician Home Page: BeverlyHillsPediatrician.com
