As we say goodbye to summer and welcome the fall, it's the perfect time for a fresh start! With kids back in school and routines settling back in, what better way to kick off the season than by debunking some common sleep myths? Let’s clear up these misconceptions so you can optimize sleep for your family as the days grow shorter.
Myth 1: Babies are Less Likely to Choke When Placed on Their Stomach
False. In fact, placing babies on their backs is safer. When babies sleep on their backs, the trachea (airway) is positioned above the esophagus (food pipe). This means that fluids would have to move against gravity to enter the lungs, making choking less likely. On the other hand, when a baby sleeps on their stomach, the esophagus is above the trachea, which makes it easier for fluids to enter the lungs, increasing the risk of choking. Always place your baby on their back to sleep safely until the age of 1 as directed by the American Academy of Pediatrics (AAP).
Myth 2: A Later Bedtime Means a Later Wake Time
False. For young children, a later bedtime does not result in a later wake-up time. In fact, it often leads to the opposite. Late bedtimes can cause overtiredness, making it difficult for your child to fall asleep and more likely to wake up early. An earlier bedtime is key to ensuring your child gets the sleep they need for their age.
Myth 3: Going to Bed Late and Waking Late on Weekends is No Big Deal for Teens
False. While it might seem harmless, staying up late and sleeping in on weekends can disrupt a teen’s circadian rhythm, leading to “social jet lag” when Monday rolls around. This can negatively impact their mood, concentration, and academic performance. To avoid this, stick to consistent bed and wake times, keeping them within an hour of the weekday schedule.
Myth 4: White Noise Always Helps Children Sleep Better
False. While white noise can be beneficial, especially for infants, its effectiveness may diminish as children grow older. Some children, particularly those with sensory sensitivities, might find white noise more stimulating than soothing. If white noise seems helpful, follow the AAP guidelines by keeping the volume below 50 decibels and placing the device at least 7 feet from the sleep space. You can also try a few nights without it to see if it’s still necessary.
Myth 5: Melatonin is a Safe Supplement for Children’s Sleep
False. Melatonin is often misunderstood as a universal sleep aid for children. Research on its effectiveness has primarily focused on children with autism. As a dietary supplement, melatonin isn’t regulated by the FDA, and studies have found discrepancies between the labeled and actual melatonin content. Always consult your pediatrician before starting any supplement, and if recommended, opt for products with a USP label, indicating they meet quality standards.
Myth 6: Snoring in Children is Always Normal
False. Light snoring can be normal, especially during illness or allergy seasons. However, frequent snoring may signal an underlying health issue, such as sleep apnea or enlarged tonsils/adenoids, and should be evaluated by a medical professional. If your child snores regularly, it’s best to discuss it with your pediatrician to determine if further assessment is needed.
That’s it—six common sleep myths debunked! I hope you found this information valuable. If you have specific questions or concerns, I’m here to help. Don’t hesitate to reach out; I’d be happy to answer your questions or work with you to improve your family’s sleep.
P.S. Check out my website for my latest blog and sleep education webinars that dive deeper into the science of sleep. Learn more here: Sleep Education Webinars.
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