Did you know that children who sleep less than nine hours per night have smaller brain volumes and more mental health problems than those who get enough sleep? In this post, we will discuss the importance of sleep for children’s brain development, mental health, and academic performance.
Lack of regular sleep can have a negative impact on the physical and mental health of children and reduce the body’s immune system’s ability to fight diseases and infections. On the other hand, adequate sleep plays an effective role in preventing and controlling obesity in children.
Multiple studies have shown the relationship between sleep deprivation, snacking, increased food intake, and obesity in children. Fatigue is the most important factor in suppressing a child’s appetite, which can affect their growth and health status. A child’s growth is influenced by growth hormone, which is secreted the most during sleep. Therefore, adequate and necessary sleep is essential for the growth and health of children under five years of age.
How much sleep do kids need?
The required amount of sleep depends on the child’s age. According to the American Academy of Pediatrics, The appropriate sleep duration for children under 5 years of age is as follows:
- Under one year: 12-16 hours
- One to three years: 11-14 hours
- Three to five years: 10-13 hours
It is important to note that these are average recommendations, and some children may need more or less sleep than others. Parents and caregivers should observe their children’s behavior and signs of sleepiness or sleep deprivation and adjust their sleep schedules accordingly.
How Sleep Affects Child Development
Sleep affects various domains of child development, such as:
Brain development. Sleep is essential for forming and maturing brain structures and functions, especially during the first few years of life. Sleep also facilitates children’s learning, memory, attention, and problem-solving skills. Research shows that children who get enough sleep have better cognitive performance, mood, and resilience than those who are sleep deprived.
Growth and metabolism. Sleep stimulates the production of growth hormone, which is responsible for the growth and repair of tissues and organs in the body. Sleep also regulates appetite and energy expenditure, which are important for maintaining a healthy weight and preventing obesity and related diseases. Studies have found that children who sleep less than the recommended amount are more likely to have higher risks of diabetes, high blood pressure, and cardiovascular problems.
Immune system. Sleep enhances the immune system’s ability to fight off infections and diseases and reduces inflammation and oxidative stress in the body. Sleep also helps the body recover from illness and injury. Children who get sufficient sleep are less likely to get sick or develop allergies and asthma.
Mental health. Sleep affects the regulation of emotions, mood, and stress in children. Sleep also influences the development of social skills, empathy, and self-esteem. Children who get adequate sleep are more likely to be happy, calm, and confident than those who are sleep deprived. Children who suffer from chronic sleep loss are more likely to experience anxiety, depression, irritability, and behavioral problems.
Here are some tips to help improve children’s sleep:
- Establish a regular sleep schedule (going to bed at a specific time and waking up at a specific time) and stick to it.
- Control your child’s use of electronic devices, such as mobile phones and tablets, before bedtime.
- Tell your child a story before bedtime. This can help your child fall asleep.
- Eating heavy and high-calorie meals at dinner can cause sleep problems in children. Maintaining a minimum of 2 hours between dinner and bedtime can help improve sleep.
- Children should avoid consuming drinks such as tea and coffee after 7 pm, at bedtime, or at least 4 hours before bedtime.
- Consuming excessive amounts of sugary foods and drinks at night can disrupt sleep, as sweet foods contain a lot of energy and can cause hyperactivity and more movement, disrupting the child’s sleep pattern.
- Drinking a cup of warm milk that is low-fat and unsweetened can also help children sleep.
- The room temperature where the child sleeps also plays an important role in their sleep quality. If the room is too warm, the child usually has trouble sleeping, so parents should pay attention to the temperature and ventilation of the room where the child sleeps.
- Keep the room quiet and dark.
- Lack of physical activity during the day is one of the reasons for poor sleep at night. Children who are more physically active during the day and consume more energy tend to sleep more comfortably at night.
Conclusion
Sleep is a vital component of child development, and getting enough quality sleep can positively affect your child’s physical, mental, and emotional well-being. By following the guidelines on how much sleep your child needs and by implementing the tips on how to help your child get enough quality sleep, you can ensure that your child gets the rest they need to grow up strong and healthy.
Refrence:
Children’s sleep linked to brain development | National Institutes of Health (NIH)
