SLEEP APNOEA is a serious disorder where your breathing repeatedly stops and starts in your sleep.
Over the years, the condition has been linked to a higher risk of stroke, heart disease and type 2 diabetes.
Does your child seem sluggish throughout the day or are they falling asleep in weird positions?[/caption]
Sleep apnoea is most common in adults, particularly those in middle age or older, but it can affect children, experts warn – revealing three key symptoms parents should watch out for.
The most common form of the condition, obstructive sleep apnoea (OSA), is often linked to obesity.
The World Health Organisation (WHO) recently announced that, for the first time in history, obese children now outnumber underweight children worldwide.
Childhood obesity is a growing problem in the UK too.
Figures from 2023 show 24 per cent of four and five-year-olds are overweight or obese, and for ten to 11-year-olds the figure is one in three.
Sleep experts at The Odd Company claimed sleep apnoea diagnoses are rising too.
They reviewed ten years of NHS data – secured via a Freedom of Information request – finding a 214 per cent increase in OSA diagnoses since 2014.
More than 2.36 million diagnoses of sleep apnoea were recorded across the decade, increasing nationally from 114,640 in 2014 to 360,070 in 2024.
According to the Great Ormond Street Hospital for Children (GOSH), the most common cause of OSA in children is enlarged tonsils or adenoids, which can partially block the airway.
OSA is reported in one to three percent of children, it said, and is more common in children with obesity, sickle cell disease and Down’s syndrome.
Health specialist Dr Deborah claimed the “obesity crisis” and rising OSA cases were connected.
She urged parents to take note of signs and symptoms of childhood OSA.
Andrew Seed, a sleep expert at The Odd Company added: “Few people realise how closely obesity and sleep are connected, or just how vital good sleep is for our health.
“We spend a third of our lives asleep, and when that’s disrupted, the consequences can be severe, from low mood to OSA to an increased risk of heart attack.”
Three signs to watch out for
Sleep apnoea can cause heavy snoring, snorting and disrupted breathing, which can jolt people awake throughout the night.
People with the condition usually don’t remember waking up throughout the night – but anyone sharing their room or bed certainly might.
Look out for these three symptoms in your tot, as they could signal sleep apnoea.
1. Snoring
Does your kid grunt and snort through the night?
Andrew said: “Loud snoring can be a key warning sign.
“If your child snores excessively, contact your GP.
“It’s one of the most common indicators of OSA.”
3. Sluggishness
Is your tot waking up tired and grumpy, even though you thought they got a good kip?
Do they seem sleepy and inattentive throughout the day – to the point school performance is being affected?
Dr Lee said: “There are numerous possible causes for persisting tiredness or fatigue – and OSA is on the list.”
3. Weird sleep positions
Andrew added: “Children with OSA may adopt unusual sleeping positions to breathe more easily.
“If you spot this, watch for other concerning symptoms, and speak to a doctor if you’re worried.”
According to GOSH, other signs may include:
- Briefly waking throughout the night
- Waking up feeling tired and unhappy or refusing breakfast
- Having poor growth and weight gain
- Hyperactivity or aggression – especially in young children
See a GP if your child has symptoms of sleep apnoea. They can make recommendations for how to treat it.
Improve your child’s sleep
Andrew said: “One of the most effective ways to protect children from OSA, and the obesity that can cause or worsen it, is by encouraging healthy sleep habits from an early age.
“Research shows that too little sleep can affect children’s bodies in ways that promote weight gain.
“When kids don’t get enough rest, they often snack more, eat later in the day, and choose higher-calorie foods.
“These are patterns that increase the risk of obesity,” he claimed.
“With sleep and obesity having such a strong link, it often means that addressing one can help another.”
He gave the following tips for lowering the risk of OSA.
1. Watch meal timing
Andrew said: “When kids eat too close to bedtime, especially foods that are high in sugar or fat, it can make it harder for them to fall and stay asleep.
“Encourage dinner at least two to three hours before bed and avoid late snacking.
“Keeping mealtimes consistent can support both better sleep and healthier weight.”
2. Get moving
“To ensure children get good quality sleep, it’s important to support them with regular exercise, as this naturally helps to open the airways,” Andrew said.
“Children aged five to 18 should ideally aim for at least 60 minutes of physical activity each day, spending more time moving their bodies rather than sitting or lying down.”
This is in line with NHS recommendations, which state that children in this age group aim for an average of at least 60 minutes of moderate or vigorous intensity physical activity a day across the week.
3. Drink warning
Andrew said: “Drinks high in sugar can make it harder for kids to get a good night’s sleep.
“Sugar can disrupt the body’s natural sleep rhythms, interfere with hormones that regulate rest, and even cause energy spikes that wake children up at night, reducing overall sleep quality.
“Swap out fizzy drinks for water or milk before bed.”
10 tips to get your child to sleep on time
1. Get started ASAP
“Nine days is the average time it takes for a post school holiday bedtime routine to stick,” says Silentnight’s sleep expert Hannah Shore.
“But starting the routine a few days before school will still help.
“By introducing the routine early, your child’s body will start producing the necessary chemicals and sleep-promoting hormones at the right time, making it easier for them to fall asleep and wake up for school.”
2. Know how much sleep kids actually need
“People often forget that children need a lot more sleep than adults,” says Hannah.
“While we only need seven hours, primary school children need around 10 hours of sleep per night.
“There are two types of sleep: deeper NREM and lighter REM.
“The latter is great for learning and emotional processing, whereas the former is when growth hormones are released and the body recovers – both are needed for a child to get the best night’s sleep.”
3. Start with staggered bedtimes
“It’s a good idea to start moving your children’s bedtime and wake time – probably earlier than they have been going to bed and getting up in the holidays – towards their normal times in the days before school starts,” says Dr Lindsay Browning, psychologist, neuroscientist and sleep expert for And So To Bed.
“This avoids a shock to the system the day school starts when they will probably have to be up a lot earlier than they have been.”
She recommends moving bed and wake times by around 15 to 20 minutes per day until you get to the ideal bedtime for your child.
She adds: “Make sure you move both their bedtime and wake time by the same amount.”
4. Focus on ‘winding down’ time
“Everyone will have a completely different sleep routine, but the key is finding one that works best for you and your child and ensuring it includes winding down time,” says Hannah.
“Having a pre-bedtime routine ensures that children know bedtime is coming,” adds Lindsay.
“Doing the same things before bed in the same order can help prepare the brain and body for sleep.
“This routine may involve stopping screens an hour before bed; doing a peaceful activity such as reading or a jigsaw; taking a bath or shower and then getting into pyjamas and brushing teeth before bed.”
5. Manage tech use
“You may have allowed them more screen time over the summer holidays to keep them entertained,” says Lindsay.
“However, with school restarting, it might be a good ideal to reinstate screen time limits on the number of hours spent on devices, as well as stopping devices automatically in the evening.
“Ideally, stop any screen time at least an hour before their bedtime.
“If your child is still using a screen close to bedtime – parents can’t win all wars! – then ensure they have night mode activated, which will reduce brightness and blue light that may disrupt sleep.”
6. Bedroom set up is vital
Devise cues so your child’s brain knows it’s time to get ready for bed.
“Environment is really important for sleep and lights should be dim or ideally switched off in the bedroom to tell the body it’s time for bed,” says Hannah.
“The key is to make sure your child is comfortable in the setting they’re sleeping in – is the temperature ok (it should be around 18C)? Is it dark enough? Is the bedding comfortable?”
7. Be flexible
There’s no point strictly adhering to a sleep routine if it’s obviously not working for your child.
“The most important tip – not just with sleep routines – is to not overdo it,” says Hannah.
“Ease your child into their new routine, make small changes to see if they work and, if they don’t, try something different.
“The best sleep routines aren’t a chore – find something that works and fits into yours and your child’s lifestyle.”
8. Understand what your teen is dealing with
“Teens get a bad reputation when it comes to sleep, but they are tired and grumpy for a reason,” says Hannah.
“Our circadian rhythm controls our sleep/wake cycle and everyone’s slightly different.
“For teenagers, this means they’ll go to bed later and wake up later.
“The school day, however, doesn’t account for this and teens will have to get up much earlier than they’re ready to, impacting their overall physical, mental and emotional health.
“It’s important that we allow teenagers to make up for this lack of sleep on the weekend, to soften the impact.”
Lindsay adds that children aged 14 to 17 years need between eight and 10 hours of sleep.
9. Go outside
For teens especially, a shot of daylight can help get them in the swing of things.
“On a school day, a good tip to make sure a teen feels ready for the day is by incorporating morning daylight into their before-school routine,” says Hannah.
“Your body stops producing melatonin – the hormone that promotes sleep – in the morning light and it’ll help you feel more awake and ready for the day ahead.”
Just standing in the garden while eating some toast counts!
10. Keep the routine on track
Involving the kids and making them feel accountable and responsible will help.
“Spending some time as a family discussing bedtimes and wake times, as well as when screens will be stopped, is a great start,” says Lindsay
“If everyone is on the same page, it makes sticking to the rules much easier.”
