Before we discuss sleep disorders, apnea, insomnia, circadian rhythm problems, there is a more fundamental question to address: is your child getting the right conditions to sleep well in the first place? For many families in Dubai, the answer is no, and the fix requires no clinic appointments at all.
How much sleep does my child actually need?
These are evidence-based recommendations from the American Academy of Sleep Medicine:
- Infants (4–12 months): 12–16 hours including naps
- Toddlers (1–2 years): 11–14 hours including naps
- Pre-school (3–5 years): 10–13 hours including naps
- School age (6–12 years): 9–12 hours
- Teenagers (13–18 years): 8–10 hours
In my practice, I see many school-age children in Dubai getting 7 hours or less, partly because of late family dinner times, homework, screen use, and early school starts. The cumulative sleep debt this creates affects mood, learning, growth, and immunity.
The Dubai-specific challenges
Several features of life in Dubai create sleep challenges that are distinct from other parts of the world:
- Late family rhythms, social and family life often extends late into the evening. Children are frequently out past 10pm. Their circadian rhythm adjusts accordingly, making early school starts brutal.
- Extreme air conditioning, rooms kept very cold affect sleep quality. The optimal sleeping temperature is 18–20°C, not the 16°C that many air conditioners in Dubai are set to.
- Vitamin D deficiency, paradoxical in a sunny country, but because children spend most of the day indoors or applying high-SPF sunscreen, low vitamin D is extremely common. Low vitamin D is associated with disrupted sleep and reduced melatonin.
- Screen exposure, blue light from screens delays melatonin production. This is a universal problem but particularly marked in the UAE, where screen time among children is among the highest in the region.
Building a sleep routine that works
- Set a consistent bedtime, and stick to it. The body clock is powerful. A consistent bedtime, even at weekends (within 30 minutes), dramatically improves sleep quality and morning alertness. Shifting bedtime by 2–3 hours at weekends is the equivalent of weekly jet lag.
- A wind-down routine lasting 30–45 minutes. Bath quiet activity reading lights out. The routine is a signal to the nervous system that sleep is coming. It works for toddlers and teenagers alike.
- No screens in the hour before bed. Blue-light blocking glasses help but are not a substitute for switching off. A physical book, puzzle, or quiet conversation is better.
- Keep the bedroom cool, dark, and quiet. 18–20°C. Blackout curtains matter enormously in Dubai, where summer dawns come early. White noise can help in younger children.
- No screens in the bedroom. This is the single most evidence-supported sleep hygiene change for school-age children. Move the charging point outside the bedroom.
- Watch the caffeine. Fizzy drinks, energy drinks, and even some fruit teas contain caffeine. Avoid after 2pm.
- Physical activity during the day. Children who are physically active sleep better. Even 30–60 minutes of active play outdoors (in cooler months) improves sleep significantly.
When sleep hygiene is not enough
Good sleep hygiene is necessary but not always sufficient. If your child has done all of the above and is still:
- Taking more than 30 minutes to fall asleep most nights
- Waking repeatedly in the night
- Snoring loudly or breathing noisily in sleep
- Excessively tired despite adequate time in bed
- Having significant daytime difficulties with mood, behavior, or concentration
...then there may be an underlying sleep disorder that needs assessment. Common possibilities include obstructive sleep apnea (enlarged tonsils or adenoids causing airway obstruction), restless legs syndrome, insomnia disorder, or a circadian rhythm disorder. All of these are diagnosable and treatable.
