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Dr. Sarah Blunden
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Dr. Sarah Blunden is a Paediatric Sleep Research Fellow at the Centre for Sleep Research, University of South Australia. Sarah’s sleep researches over years include sleep and its relationship to daytime performance, learning, behaviour, general wellbeing and mental heath in children.
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Why parents need a good night’s sleep too
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Sleep – who needs it?
In a bid to help their kids get a good night’s sleep, many parents are greeting the sunrise bleary eyed and wishing they could stockpile just a few more precious zzzs for themselves. Sound woefully familiar?
“Two in five children aged 5-12 have a sleep problem that involves night waking 3-5 times a week,” says Dr. Sarah Blunden, a sleep psychologist and researcher at the University of South Australia. It comes as no surprise then that 53 percent all parents are awakened by their child at least once a week, as discovered by the US National Sleep Foundation.
Sleep is necessary to recharge the body and brain and for rest and repair. Optimal sleep is important so that body systems such as the immune system and appetite regulation systems function properly.
“Without optimal sleep we can get sick more often and have more accidents. We are also more likely to be irritable and impatient,” explains Dr. Blunden. “If we care for a child that does not sleep well then we don’t sleep well, and therefore both caregiver and child can be irritable and stressed.”
How does lack of sleep affect our emotional state?
According to Dr. Blunden, because we are less able to regulate our behaviour and mood when we are tired, we are more likely to be emotional labile – that is volatile. Poor sleep is related to increased incidence of depression and depression has a strong relationship with disrupted sleep. There are both environmental and neurochemical explanations for this interrelationship.
“Many studies have shown that mothers who are sleep deprived due to a child whose sleep is disrupted are at significantly more risk of post-natal depression – even if they have had no previous history of depression,” warns Dr. Blunden.
As a parent or caregiver, what are some of the dangers of not getting enough sleep?
Caregivers who have a child with a sleep problem can be a significant contributing factor in marital conflict, use of physical punishment and unsafe parenting practices, according to the findings of a study* in the USA.
“It was found that there was a causative relationship between sleep problems in infants and children and serious marital conflict (reported by 37% of families) and severe child abuse (reported by 8% of families),” says Dr. Blunden, pointing out that although that study was conducted in 1980, its findings are still relevant today.
Additionally, tiredness has been shown to increase the risk of driving accidents, and perhaps even more so when there is the added distraction of noisy children.
* Chavin W, S. T, Children with sleep difficulties. Health Visitor. 1980:53:477-80.
How else can lack of sleep affect us?
“Poor sleep equals poor behaviour, no matter how we look at it,” says Dr. Blunden, pointing out that lack of sleep can affect us in many ways.
This includes:
- Performance deficits – poorer memory, concentration, attention to detail, reduced creative thinking and reduced problem solving;
- Increased frustration and higher risk of aggressive behaviour, particularly in children;
- Emotional instability – increased incidence of depression and anxiety;
- Increased stress levels;
- Increased risk of sickness and obesity;
- Increased risk of avoidable accidents and reduced motor coordination.
How can parents and children achieve a better night's sleep?
‘Sleep hygiene’ is the term used to describe what needs to be done to promote the best environment for good sleep, according to Dr. Blunden.
Some of her tips for good sleep hygiene for both adults and children include:
- No TV or computer games one hour before bed, and no TV in the bedroom;
- No caffeine or soft drink containing caffeine 3-4 hours before bed – both also have the potential to contribute to psychiatric symptoms;
- Ensure a relaxing and regular bed time routine through use of relaxation techniques, breathing and imagery;
- No vigorous exercise one hour before bed;
- Finish eating 2-3 hours before bed – though hot milk is okay as it has natural sleep inducing properties;
- Make sure the bedroom is comfortable in terms of optimal temperature, light and noise;
- Restrict your hours in bed – lying in bed for a long time trying to sleep can often be counterproductive; sometimes getting up and doing something relaxing until you feel sleepy can be more helpful.
- Ensure a fairly regular bed time and wake time, as the body needs to be regular in order to reset your internal Circadian clock.
Does better sleep for kids mean better sleep for mum and dad?
In cases where parents have followed a sleep program aimed at improving their child’s sleep, families have reported reduced stress and increased general well being.
"There is often a link between children's and parents' sleep problems,” points out Dr. Blunden, who runs a number of workshops and clinics on pediatric sleep and other sleep issues. “If parents make the effort to improve their kids' sleep, they should see big benefits – not just for that child, but the entire family.”
After participating in one of Dr. Blunden’s sleep programs to improve a child’s long-standing sleep problem, one parent said: “My daughter is so much more relaxed and sleeps in her bed all night without waking. Not to mention what it’s done for our marriage and for me personally… You have changed our lives forever…”
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