YOU JUST CAN'T SLOW DOWN THE GROWING PROCESS - ONE MINUTE THEY'RE GURGLING BUNDLES OF JOY, THE NEXT THEY'RE OUTGROWING PAIRS OF SHOES LIKE THERE'S NO TOMORROW. WHEN CHILDREN GROW AT SUCH AN ALARMING RATE, THEY NEED A GOOD HEALTHY NIGHT'S SLEEP - LACK OF GOOD QUALITY SLEEP WILL MAKE THEM IRRITABLE, UNCO-OPERATIVE AND UNABLE TO CONCENTRATE AT SCHOOL

establishing a bedtime routine in the early formative years can go some way to minimizing later problems. With the onset of puberty and changing biological clocks, sleep patterns alter. Teenagers are often far more alert later in the day, and more tired first thing in the morning. At the same time, they have many more demands on their time - they may be juggling school, a part time job and a busy social life - all adding up to them getting less sleep than they need' and often feeling tired all the time.

Why can't they sleep?

There are so many different factors which can affect children's sleep. From the bedroom environment not being quite right, such as too much noise or light, or the temperature being too high or low, to. more potentially serious problems. Night terrors, suffered by small children, nightmares and bedwetting as well
as chronic illnesses, such as asthma, can all playa role in sleep deprivation. And if a child isn't getting enough sleep, then the parents probably aren't either - causing increasing stresses among the whole family.

The Child's Bed

The bed the child sleeps in is important too. A new bed with a supportive mattress is a must for a growing child; an old, lumpy, mattress is not likely to be conducive to quality sleep.
Recent research has shown that toddlers can grow as much as 1.5cm overnight* (growth hormone is produced during sleep). As children get older. this rate reduces, but most young people are still growing into their late teens and even into their early twenties; so a bed which is large enough and supportive enough is as important to a 17 year old as to a seven year old.

*St Thomas' Hospital. London. 1997

An unsupportive bed can result in aches and pains in early adult life. According to the National Back Pain Association, young, supple backs need a good quality, supportive bed as much, if not more, than an adult. Their research has found a worrying increase in the number of teenagers and even younger children suffering from back problems - perhaps because
nowadays children lead a more sedentary lifestyle than in the past, with TV and computer games taking precedence over sports and outdoor pursuits.

Recent Sleep Council research has found that up to 10% of the nation's parents with children aged between three and 17 give their children second hand beds to sleep on. It is likely that a second hand bed will not provide the support and comfort needed for growing children and could be a health or safety hazard. It may not conform to current fire resistance standards: this is relatively easy to check, as a mattress which does meet the requirements will have a blue and white fire safety label sewn into it.

For hygienic reasons too, a second hand bed is not advisable. For example, an old mattress can be full of dust mites. The bed is their favorite habitat as they thrive in warm moist conditions, and feed mainly on skin particles. With around half a pint of body moisture lost at night and around 1lb of skin particles shed in a year - much of it in bed, they really are in seventh heaven in an old mattress!

Below we detail some of the most frequent children's sleep problems and look at cures or solutions. Whatever route the parent chooses, they should stick to it for at least three weeks before trying something else,otherwise it won't have had a chance to work. For children aged around three or four a reward, such as a sticker or star chart may help when they respond to their parents' treatment. The important thing is to be firm and consistent, even if there is no visible sign of improvement immediately.

Nightmares

Occasional nightmares are common in children, especially before the age of 7. Triggers for nightmares in children include indigestion, a scary experience (for example watching a frightening TV programme before bedtime), starting an illness, or worry. If nightmares occur, parents should examine the bedtime routine to see if something needs changing.When a child has a nightmare, he shouldn't be woken up, just spoken to gently. He may carry on sleeping; if he wakes, he may not know where he is and may babble incoherently. Carry on reassuring him and if he wakes then take him to the 100 and give him a sip of water before taking him back to bed. In the morning try to find out what is worrying the child.

Bedwetting

Around 15% of all five year olds, and 5% of all 10 year olds wet their beds. And about 60% of children who wet the bed are boys. Medical causes of bedwetting are rare. Genetic factors are important - the child is more likely to wet the bed if one or both of his parents did so. Treatments include bladder training and conditioning methods - such as a signalling device which will wake the child as he starts to urinate.

Sleepwalking

About one in I 0 children between the ages of five and 12 walk in their sleep at least once; 6% sleepwalk once a week or more. It is usually a phase that children go through and rarely has a medical cause. Boys sleepwalk more than girls. A sleepwalker should not be woken.The parent should just lead the child back to his bed. Naturally if there is potential physical danger, then the child must be gently woken, and the environment made as safe as possible (for example, by putting gates at the top of stairs).

Sleeplessness through Illness

Asthma and eczema can keep children awake at night regularly. According to a recent study in the European Respiratory Journal, people with asthma are twice as likely to have problems sleeping than non-asthmatics. People with asthma may find that their asthma is worse at night - they may experience airways narrowing, cough or wheezing - causing difficulties sleeping. The droppings of the house-dust mites, particularly in mattresses are considered a key factor in this. Parents should check with the child's GP as to the correct use of their inhaler overnight. Proper care and replacement of beds and bedding is important: using special protective, washable bed and pillow covers and regularly changing bedlinen may also help.Eczema causes sleep disturbance mainly due to the itching and burning sensations that accompany the condition. Keeping the bedroom cool and choosing cotton bed clothing and bedding may help relieve the itching. Parents should not use biological washing powders. Childhood colds which make the child feel under the weather can affect sleep. Parents should check if the child has a temperature and give a children's paracetamol elixir as directed. Naturally a parent should take their child to their GP if they suspect illness.

Sleep Clinics

If a child's sleeplessness is causing great concern to the parent, they can refer their child to a sleep clinic (via a GP or health visitor) with often very beneficial results. The aim of the clinic is to change the child's sleep pattern - generally, by trying to find out which aspect of the child's disturbed sleep upsets the parent most, and concentrating on that first.

The dust mite's droppings contain allergens that can set off asthma, eczema and allergic rhinitis attacks. Indeed, they may trigger the first allergic reaction. With asthma on the increase in the UK, particularly among children, the more parents can help remove the triggers of asthma, the better.It is generally recommended that a parent should aim to change the child's bed at significant growth periods. Depending on the child, this may require several bed changes for example a teenager who's suddenly shot up to 6ft plus needs a bed that will enable his feet to stay on the mattress and not hang over the end! Remember, to get the best out of a bed, for both hygiene and comfort, and to maintain the mattress in tip-top condition, regular after-care and regular replacement are musts.

Sleep

establishing a routine Most younger children respond well to a bedtime routine. This is normally along the lines of teatime, followed by quiet play, bath, story and then bed. Bedtime should be around the same time each evening, although at weekends children may be allowed to stay up a little later. Parents shouldn't expect children to go to sleep immediately they are in bed - after all, most adults don't - and they should be allowed to quietly play or read for a little while until they drop off.Most toddlers sleep about 12 hours by the age of three. At this age they can have difficulty in falling or staying asleep. They can fight sleep because they don't like the separation from their parents. They often have a favorite toy, dummy or rag to help them sleep, while a night light helps those who are afraid of the dark.

Children aged four to six tend to sleep between 101/2 to 111/2 hours at night, and almost all children of this age have some difficulty in sleeping. They may resist going to bed, may wake up in the night and have night terrors where they cry at something imagined - monsters, ghosts and so on. They are often scared of the dark, and may wet the bed and even sleepwalk. Again, a routine helps, together with reassurance and support - without over dramatizing the issue. Parents are often more upset about these events than children, who will probably not even remember what's happened by the time morning comes.

Children aged six to 12 sleep for around 10 hours a night. They tend to have sleep problems more akin to adults - worries often to do with school, friends or family. Nightmares are more unusual by this age. Again, a routine is reassuring.Most teenagers need around eight hours sleep, but many get far less than this, which can cause immediate problems, and otentially serious implications for future academic success. Teenagers have a difficult time of it - the onset of puberty, exams, money, the future - it's really no wonder that they don't get as much sleep as they need. Parents need to be very understanding during this period, gently pointing out the importance of sleep and encouraging the teenager to talk through problems with them.

Childhood Sleeplessness

Childhood sleeplessness can be caused by so many things, so parents should check the obvious causes first such as temperature, noise, hunger or thirst. Other influences are illness (actual or impending), changes or stress in the family, holidays and fear. Parents should do their best to get to the bottom of any worries the child may have and put their minds at rest if possible. If they are worried, they should take their child to see their GP to ensure there is no serious problem.After comforting a sleepless child he or she should be put back into their own bed, rather than into their parents' bed - since this could become an expectation and continue the cycle.

Alternative Sleep Therapies

Some parents have found alternative therapies, or complementary medicine, has helped with their babies' and children's sleep problems. The main therapies used are aromatherapy, homeopathy and osteopathy, but also hypnotherapy, chiropractic and even traditional Chinese medicine and acupuncture have been found beneficial.

Sleeping Tips for Teenagers

There are several practical hints and tips for parents that may help the teenager with sleep problems. Talking over worries may well help to put them into perspective. Try to: impress on the teenager the importance of sleep and the need for at least eight hours sleep on school nights. . Encourage regular exercise - 20 minutes three times a week will help.

Suggest a reduction of caffeine intake (in coke as well as coffee).. Point out that eating too much or too little close to bedtime - an over full or -. empty stomach - may prevent sleep onset, or cause discomfort throughout the night. Try and get the teenager into a going to bed routine - suggest that doing the same things in the same order before going to sleep. can help. . Ensure a good sleep environment - a room that is dark, cool, quiet, safe and comfortable. . Make sure the teenager has a comfortable bed. It may be time to get a new one - and encourage him or her to choose it themselves. Don't give teenagers hand-me-down bedding. A good rule of thumb: if the bed's no longer good for its first user it's not good enough for a teenage child either.Also, parents shouldn't mind if their teenagers sleep in late over the weekends to make up lost sleep over the week.

The Child's Bed

When a baby outgrows the cot, he is still too young really for an adult-sized bed. It is better to bridge the gap with a cot bed or smaller-scale starter bed that does not make the child feel overwhelmed by a vast expanse. A cot bed is really just a large cot, whose sides may come off later on to convert it into a bed. Cabin beds are also available with space saving storage or desking options built in. However, the favorite option is still the bunk.

Bunk Beds

There are a few key points parents should bear in mind when buying a bunk bed. The standard for bunk beds, BS EN747, identifies certain important safety elements. In addition, since 1988 bunk beds have had to conform to specific safety regulations ensuring the gaps between rails are between 60-75mm (approx. 21/2 - 3 ins).Most bunks are either 75cm (2ft 6ins) or 90 cm (3ft) wide. For comfort, and particularly if the bunks are to convert to beds a little later on, the wider, the better. Check out the length too important for tall teenagers or adult guests: many today are 200cm (6ft 6in) rather than the standard 190cm (6ft 3in). The child on the bottom should also be able to sit up without banging his or her head! The right mattress is important this can be either foam or sprung, either is fine as long as it is suitable for use with slatted or mesh support. A mattress and bedding with hypo-allergenic fillings (ie avoiding known irritants such as feathers or hair) may be required for a child with asthma, eczema or rhinitis. The top of the mattress should be at least 100mm (4 ins) below the top of guard rail for safety.

Naturally, parents should check the bunk is thoroughly stable (most bunks are self assembly). It should have two guard rails to each side of the top bunk (it may not always be against a wall). The gaps between the slats should not be more than 75mm (3 ins.) Catches or fixings should not be accessible or prominent enough for small fingers to fiddle with - they should only be movable with the aid of a tool; a ladder must be firmly secured and have treads no less than 300mm (1/2 ins.) wide and 200mm (8 ins.) apart. Children under six years are not advised to use the top bunk and despite the temptation definitely not to treat a bunk bed as a climbing frame - the cause of many an accident!

Caring for children's beds

DO air the bed to cool and dry it by throwing back the bedclothes for around 20 minutes before remaking.

DON'T sit on the edge of the child's bed. This will weaken the edge of the mattress and base by concentrating weight in the same small area.

DO turn a sprung mattress every week for the first month and thereafter every three months (or according the manufacturers instructions). It should also be turned occasionally head to foot. Turning helps the upholstery fillings to settle down evenly.

DON'T leave polythene wrappings on new mattresses - this could lead to dampness, mildew and rotting through condensation build up during sleep.

DON'T let children bounce on the bed - it damages the mattress and could hurt the child.

DON'T roll up a mattress to store or squash into a car - this can cause permanent damage.~ put washable protective covers on the mattress and the pillows. Waterproof covers are also a good idea for younger children

DO occasionally vacuum the mattress and base to remove dust and fluff. This should be carefully and gently done - so as not to dislodge fillings by pulling on tufts and buttons. For asthma or eczema sufferers vacuum weekly and throw the windows open during and after vacuuming to help remove dust.

DO check bed head and legs occasionally to make sure they're secure.

DO ensure covers and bedding, including pillows and duvets, can be washed regularly at 60°C or more.

Stains

If an accident occurs - and let's face it, precious few children get through childhood without some form of bedtime accident - immediate treatment helps enormously by preventing the liquid seeping into the upholstery filling" where it can cause problems.If possible, after stripping off all’ bedding, stand the mattress on its side -;this will help 'prevent the fluid
penetrating the mattress. Sponge immediately with cold water - but don't over water. Here are some recommended treatments for specific fluids:

Leaking hot water bottle

Use an electric hairdryer - with care - or position mattress carefully in front of a fan heater. Do not leave alone and inspect frequently.

Urine

Sponge with warm solution of mild detergent or upholstery shampoo. Then wipe with cold water plus a few drops of antiseptic such as Milton,

Vomit and Diarrhea

Scrape up as much solid matter as possible, without spreading stain. Treat as for Urine above.

Fruit juices

Use proprietary stain treatment - following instructions - or sponge with warm borax solution and then clear water colored drink such as blackcurrant will probably leave a stain.Tea, chocolate, coffee - milk-based drinks Treat as above and when dry use an aerosol grease solvent to clear grease - being particularly sparing if used on a foam mattress. Brush to clear deposit.

Blood

Use a proprietary stain remover, or upholstery cleaner, followed by cold water.

Oily Marks

Use an aerosol grease solvent to draw stain out, rather than liquid grease solvents.

Safety

If your child has an electric blanket, make sure it is serviced regularly to prevent any danger of electrical fire. Follow manufacturers instructions.