Sleep Awareness for the Whole Family
March 10 to 16 is National Sleep Awareness Week for 2024. This annual event raises awareness of the problems that ongoing sleep deficits can create.
According to the Centers for Disease Control and Prevention, around 1 in 3 adults regularly don’t get enough sleep (at least 7 hours per night). The issue is equally pronounced in children—25% to 50% of kids between 4 months to 14 years don’t get the sleep they need. The rates vary by region, with around one-third of children in the tri-state region experiencing a lack of sleep. Weill Cornell Medicine providers can help your whole family improve their sleep.
Sleep Is Good for Your Health
Long periods of too little sleep are tied to several serious health conditions, including depression, diabetes, heart disease and obesity. But the quality of sleep matters just as much as the amount. This is especially true for infants, who sleep up to 17 or 18 hours a day. If infants don’t have a safe sleep environment, it can be dangerous.
“It's important to try to start good sleep habits and sleep routines for infants early on,” says Katharina Graw-Panzer, M.D., assistant professor of pediatrics at Weill Cornell Medicine and Director of the Pediatric Sleep and Breathing Disorders Center. “Starting sleep training early will help babies learn how to fall asleep by themselves in a safe manner.”
The ABCs of Safe Sleeping
Practicing a few simple steps is crucial for your infant’s sleep safety. Improper sleep habits can increase the risk of sudden infant death syndrome. Remember the ABCs:
- Alone: Your baby should always sleep alone in the crib or bassinet. Don’t co-sleep, and don’t let the baby sleep with siblings.
- Back: Always place your baby on their back to sleep. No infant should sleep on their side or tummy until they are able to naturally roll over on their own.
- Crib: An infant should sleep in an empty crib, with only a fitted sheet on a mattress. Pillows, blankets, stuffed animals and crib padding can all lead to accidental suffocation.
“Any sleep surface other than a crib or bassinet is not recommended, such as a car seat, rocking chair or baby carrier,” Dr. Graw-Panzer says. “If a baby falls asleep in another device, they should be placed in the crib as soon as possible. Babies in car seats can drop their heads onto cushioning and face airway obstruction.”
If you are breastfeeding, you can nurse in your bed at night, but the baby should always be placed back in their separate bed for safety.
How to Improve Your Family’s Sleep Health
Practicing good sleep hygiene can help both you and your kids feel better all day long. Try the following tips to improve your sleep health:
- Avoid caffeine in the evening and don’t eat close to bedtime.
- Go to bed and get up at the same time, even on weekends and during school breaks.
- Shut down all screens at least an hour before bed.
- Stick with a calming bedtime routine nightly.
- Try to get some physical activity daily to help your body want to go to sleep at night.
If you or your child struggle to get enough sleep at night, make an appointment with a Weill Cornell Medicine provider to discuss your sleep health. Find a doctor.