Why is sleep important?
In today’s day and age, it is very common for children to rest in the afternoon and sleep much later in the evening. The perception could be that as long as a child has a nap in the afternoon, he/she will grow and have enough stamina for later in the day. Is this beneficial for a child’s mental and physical growth?
Let us explore why it is essential for parents to support their children to develop healthy sleep routines in the early years of their lives to ensure good sleeping habits.
What happens when children do not get enough sleep?
Sleep plays a vital role in the development of young minds. There is a plethora of negative consequences if a child is sleep deprived. Some of which include the fact that children are less alert, their emotional well-being is negatively impacted, their learning memory is affected and their cognitive performance is hindered.
Research has proven that there is a very clear link between sleep and memory processing. Whilst one sleeps, our brain is given the opportunity to process all the stimuli that we have taken in during the hours we are awake. This results in changes in the brain that strengthen neural connections that aid us in forming memories. These memories are then able to be accessed later through a process known as recall. Memory is a fundamental capacity that plays a vital role in social, emotional and cognitive functioning.
Every parent wants their children to grow up happy and healthy. Sadly, if a child is sleep deprived this results in a weakened immune system. Preschool children with a weakened immune system are more susceptible to illnesses as their immune system is not working at its peak. Metabolic changes have also been evident in sleep-deprived children. This can result in developing additional health complications later in life.
What is the recommended amount of sleep your child should get?
This varies based on the age of your child. Most research points to the following recommendation:
Infants (4-12 months): 12 to 16 hours
Toddlers (1-2 years): 11 to 14 hours
Pre-schoolers (3-6 years): 10 to 13 hours
Primary schoolers (7-12 years): 9 to 12 hours
Teens (13-18 years): 8 to 10 hours
Tips on how to make sure your child has a full night’s sleep
1. Be consistent with the bedtime routine
Despite the fact that sleep habits change as children get older, establishing a bedtime routine is helpful to provide a conducive environment for your child to sleep. A bedtime routine could include:
● Having no screen time for an hour before bedtime
● Putting on pyjamas and brushing his/her teeth
● Reading a book with your child (avoid any scary storylines as this memory can be triggered whilst sleeping)
● Having time to cuddle Mum/Dad
● Hugging his/her favourite toy or security blanket
● Allow no more than 30 minutes of these routines and leave your child’s room when he/she is drowsy but not asleep yet
2. Be aware that your child needs to develop the ability to fall asleep on his/her own in his/her bed as your child advances in age.
If your child wakes up in the middle of the night, guide him/her back to bed in a calm manner. Be mindful that nightmares and fears associated with night are very common in young children so feeling safe and secure is essential.
3. Keep a regular bedtime
Children need boundaries and consistency. It is essential to have a regular bedtime for your child and adhere to it as much as possible even on weekends.
4. Pay close attention to the food your child consumes before bedtime
To help your child get the optimal amount of sleep avoid:
● Any sugary foods due to them making your child hyperactive
● Natural diuretics such as watermelon, celery and cucumbers. These will cause your child to want to go to the toilet more as these foods draw water from the body. Additionally, they may exacerbate bed-wetting.
● Orange juice before sleeping. Despite the fact that it is full of Vitamin C and Potassium, it is highly acidic.
It is only when we establish a sleep routine and understand our child’s sleep needs that we can take the first steps towards supporting our child to have a better sleep. By focusing on age appropriate routines and knowing what to avoid before bedtime, you can support your child to get the rest that his/her body needs to grow physically, mentally and emotionally.