Lack of Sleep Tied to Obesity in Preteens

What This Means to You

On top of putting kids at risk for becoming overweight, lack of sleep can lead to irritability, hyperactivity, and extremes in behavior. Plus, too-little sleep can make a condition like attention deficit hyperactivity disorder (ADHD) even worse. All of that added behavioral baggage can set the stage for problems in school and tension at home.

Kids need different amounts of sleep as they grow to help both their brains and their bodies function at their best. For 6- to 9-year-olds, it's about 10 hours a night, whereas for 10- to 12-year-olds quickly approaching their teens, it's slightly less (a little more than 9 hours a night). Of course, you're the best judge of how much rest your child needs each day — some kids may need a little more than others.

To help make healthy amounts of shuteye a regular occurrence in your household:

• Encourage your kids to go to bed at the same time every night and wake up at the same time every morning, allowing for the right amount of time they need for their age and personal stage.
• Carve out some private time with each child — without siblings — just before bedtime to talk about the day, read together, or listen to soothing music. This can make the nightly routine feel a little more special and personal.
• Encourage regular physical activity, but not within 2 to 3 hours of bedtime.
• Limit caffeine-containing beverages, especially after 4 PM.
• Keep bedrooms room cool, dark, and noise-free. Consider eliminating distractions by putting TVs, video consoles, and computers in a common area of your home instead of a child's room, where kids may be perpetually tempted to watch or play for "just one more minute."

Source: "Shorter Sleep Duration Is Associated With Increased Risk for Being Overweight at Ages 9 to 12 Years," Pediatrics, November 2007.