Why Aren’t Children Getting Enough Sleep?

Posted on May 6, 2026 by Patrick Hercules

Sleep plays a crucial role in a child’s development as it is an important building block for their mental and physical health. It has a direct effect on a child’s overall wellness, as research shows that sleep can impact their alertness and attention, cognitive performance, mood, resiliency, vocabulary acquisition, and learning and memory. In toddlers, napping is necessary for memory consolidation, executive attention, and the development of motor skills. What’s more, sleep crucially affects their growth, especially in early infancy.

The American Academy of Pediatrics (AAP) estimates that 25% to 50% of children and 40% of adolescents are affected by sleep problems, such as:

A new sibling

Teething

An illness, such as the cold or an ear infection

Sleeping in a different place

A new caregiver

A change in schedule

Allergies

In addition to these sleep problems, a significant number of children also suffer from sleep disorders at some point. Sleep disorders are connected to mental and physical issues, with one amplifying the other in a pattern that can be difficult to stop. The most common sleep disorders in children include:

Sleep apnea

Snoring

Nightmares and night terrors

Sleepwalking and sleep talking

Restless leg syndrome

Another reason why children aren’t getting enough sleep is that they aren’t sleeping for the number of hours recommended. According to research data released by the National Sleep Foundation (NSF) from their 2026 Sleep in America poll in March of this year, 44% of children in the U.S. do not consistently get the recommended amount of sleep for their age. Younger children especially fall short.

In 2015, the Centers for Disease Control and Prevention (CDC) looked at the sleep behavior in middle and high school students and found that around 60% of middle school and 73% of high school students were getting less than the recommended 9-12 hours a night for children 6 to 12 years old and 8-10 hours a night for children 13 to 18 years old.

Several issues have been discovered as the contributing factors of why children within this age group aren’t getting the recommended amount of sleep, including:

The use of electronic devices

Changes in their internal clocks

Early school start times

Caffeine consumption

A child’s daytime habits also affect sleep. To promote restful sleep for a child, you can follow these sleep hygiene rules:

Keeping a regular bedtime

Arranging a balanced schedule with alternating moments of rest and play

Creating a no-screen zone in the child’s bedroom, even during the day

Providing them with a healthy diet

Setting the thermostat at a slightly cooler temperature

Using dark curtains to block out light, or a nightlight if they’re afraid of the dark

Keeping the bedroom quiet, or using a white noise machine to block out outside sounds

Avoiding caffeine, large meals, and sugary snacks before bedtime, choose a healthy bedtime snack instead

Practicing good sleep hygiene can help your child get into a consistent bedtime routine and help them sleep better.

If your child is having trouble sleeping, you can receive treatment at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

Signs of Poor Sleep Quality

Posted on December 6, 2023 by Flushing Hospital

The National Sleep Foundation describes sleep quality as the measurement of how well you’re sleeping.

Getting adequate amounts of quality sleep is essential for our health. It allows our bodies to recharge and provides additional benefits including:

Improving memory and concentration
Strengthening the immune system
Reducing stress
Lowering the risk of chronic health conditions such as heart disease and diabetes

Consequently, not getting enough quality sleep can harm our health. A lack of quality sleep can result in:

Difficulty concentrating
Insomnia and other sleep disorders
Increased stress
An increased risk of developing health conditions such as diabetes
An increased risk of developing mental health issues such as anxiety and depression

Thankfully, our body tells us when we are depriving ourselves of quality sleep so that we can make improvements. Signs of poor-quality sleep include:

Taking 30 minutes or more to fall asleep
Feeling sleepy or tired, even after getting enough sleep
Waking up often throughout the night and lying awake for several minutes
Having trouble concentrating during the day
Experiencing hunger more often
Experiencing symptoms of a sleep disorder such as snoring or gasping for air
Having dark circles or bags under the eyes

Improving sleep quality can be achieved by making simple changes to our lifestyles. Here are a few recommendations from the Centers for Disease Control and Prevention (CDC):

Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
Remove electronic devices such as TVs, computers, and phones from the bedroom.
Avoid large meals, caffeine, and alcohol before bedtime.
Don’t use tobacco.
Get some exercise. Being physically active during the day can help you fall asleep more easily at night.

If you are having difficulty falling and staying asleep for an extended period, speak with your doctor to explore possible causes. Your physician may recommend that you see a sleep specialist who can diagnose and treat a variety of sleep disorders.

Health Benefits of Napping

Posted on October 3, 2023 by Xavia Malcolm

Napping can provide more than a moment of rest; for many adults, it may also offer various benefits for their health. Studies show that taking short naps can improve memory, ease stress, improve mood, and enhance alertness.

While taking a nap can be advantageous, sleep experts discourage taking long naps which have been found to contribute to insomnia and sleep inertia. Shorter naps, for about 10 to 20 minutes, are recommended instead because they allow the body to rest without going into the deeper stages of sleep, which can be problematic.

Napping for longer periods may result in adverse effects such as lost sleep at night. This habit is also linked to the development of several health conditions. According to Harvard Health, “studies have found that adults who take long naps during the day may be more likely to have conditions such as diabetes, heart disease, and depression.”

Napping at the wrong time of day is also disadvantageous. The best time to take a nap for most is typically in the early afternoon, ideally before 3 p.m. Napping later in the day or closer to bedtime may interfere with nighttime sleep.

In addition to napping at the right time of day and for the right length of time, creating a comfortable sleep environment can help greatly with getting a good nap. For high-quality rest, find a cool and quiet place with few distractions to sleep.