Sleep is the most boring dreaded activity that kids hate to do during the day. Sleep is merely the “thing” that brings the fun stuff to a crashing halt for kids. Even though it may be near the bottom of your child’s priority list, sleep is still vital to their health and wellbeing. Everyone’s daily routine and a healthy lifestyle depend on getting enough sleep. According to studies, kids who get enough sleep regularly have better attention, behavior, academic performance, and general mental and physical health. Obesity, depression, and high blood pressure can all be caused by inadequate sleep.
Importance of Having Enough Sleep for Kids
Sleep is more than just a sweet dream and a relaxing trip to Tomorrowland, your child’s body and brain are working hard when they sleep, and if they lack sufficient sleep, it can ruin not only their entire day but a significant brain and body development. Here are some benefits your kids can get from a sound sleep.
1. The heart benefits from a sound sleep.
Study reveals that kids who get enough sleep are less likely to suffer heart tissue damage, especially under stressful circumstances. Moving, rearranging the family, and extended separation can impact children’s health. Chronic sleep loss causes cortisol and glucose levels to stay high at night, affecting the heart. Establish a schedule and start family rituals in the evenings to help you deal with a lack of sleep.
2. Sleep aids in infection defense.
The body produces unique proteins during sleep called cytokines that are important in response to stress and infection. The cytokines that fight disease decrease as sleep duration decreases.
3. Growth is impacted by sleep.
Growth hormone is created during profound slumber; therefore, children who suffer from numerous sleep disorders grow more slowly.
4. Weight is impacted by sleep.
A child’s body releases leptin as a satiety signal when they are full. Leptin production is hampered by sleep deprivation. Because of this, the child consumes more because they don’t have a sense of fullness, eventually leading to excessive weight gain, obesity, and diabetes.
5. Type I diabetes risk is decreased by sleep.
Diabetes type I can develop as a side effect of persistent illness or stress. According to studies, deep sleep lowers the incidence of type I diabetes by 24%.
6. Having proper sleep promotes good concentration.
Lack of sleep raises the possibility of accidents caused by negligence, lack of concentration, or poor coordination. Numerous accidents can be prevented with adequate rest.
7. Focus is impacted by sleep.
A half-hour more sleep can boost your child’s disposition and performance. The optimal schedule for kids is a 9 p.m. bedtime. Even though the youngster wakes up early in this instance, he receives the appropriate amount of sleep.
8. Children who sleep better learn.
The infant learns a lot of knowledge and abilities throughout the first year of life. Most of this data is gathered and analyzed while you sleep. After school, kids who sleep for roughly one hour recall more of what they learned.
9. Emotional intelligence is developed through sleep.
Children with regular sleep habits can better understand and empathize with others’ moods and emotions.
10. Speech develops during sleep.
The analysis and organization of the day’s material, including linguistic information, occurs during the deep sleep phase. Babies with a healthy first month of sleep start speaking more quickly and actively expanding their vocabulary.
Signs Your Children Aren’t Sleeping Enough.
How much sleep should a person typically get? The American Academy of Pediatrics reports that age impacts the amount of sleep a child should get; infants under one should get 12–16 hours of deep sleep, and for one- to two-year-old toddlers, it should be 11–14 hours. Three- to five-year-olds should have 10 to 13 hours of sleep. Active children aged 6 to 12 should get 9 to 12 hours of slumber, while teenagers aged 13 to 18 should have 8 to 10 hours of sleep. As a parent or a caregiver, how would you know your child is not getting enough rest? Here are some helpful signs to help you.
1. Getting up in the morning is difficult.
If your child frequently wakes up throughout the night or moves around a lot while they sleep, it may be challenging to get out of bed in the morning. Another indication that a child’s sleep isn’t making them feel refreshed is that they don’t want to get out of bed.
2. Disturbingly Sleepy.
One indication that your child is not getting the recommended amount of sleep is if they routinely fall asleep during the day at different times. Indicators that your youngster may stay up too late include falling asleep while playing or frequently dozing off at the lunch or dinner table. It might only require a minor adjustment to their routine to get the rest they need in their beds or a quiet, unintimidating dark room.
3. They are showing signs of fatigue all the time.
Your youngster likely needs a little more sleep if they constantly appear worn out, yawn throughout the day, or have a glazed expression. It’s a terrific idea to establish a reliable schedule currently to work on their sleep and assist them in getting enough rest.
4. Overwhelming Meltdowns.
When toddlers frequently suffer excessive meltdowns, this is one of the most obvious signals that they need more sleep. If your child is having tantrums frequently during the day, they can be more exhausted than they appear to be given their age. Another symptom can be complaining nonstop throughout the day and overly attached to others. Babies experience periods of peak separation anxiety, but this is different from a youngster who fights with this for weeks or longer and never wants to be put down without causing significant grief.
5. Delinquent behavior.
It is a solid indication that your child needs more sleep if they appear to be constantly frustrated—going beyond the typical obstacles faced by toddlers—unable to handle these challenges, and angry or frustrated about everything. Lack of sleep makes kids more easily irritated, more likely to hit, and less likely to play with their toys. Instead, they would wander. A child’s ability to handle ordinary childhood circumstances and how they learn to play are both impacted by sleep deprivation.
6. Hyperactive.
Adults who lack sleep are ordinarily passive, but children who lack sleep are frequently hyperactive and unable to concentrate. It might be essential to note that hyperactivity brought on by sleep deprivation can be challenging. Parents often assume that a child who seems “energetic” is delicate while they may just be experiencing a “second wind.” However, letting your child stay up late because they don’t “look tired” will make their hyperactivity worse if they aren’t getting enough sleep in the first place. Unfortunately, if your youngster acts like a little bundle of activity, a tantrum could not be too long.
7. Inadequate academic performance.
Your youngster will probably struggle to focus on class and may even find it difficult to recall what they learned if they don’t get enough sleep. Poor grades indicate that your kids aren’t getting enough sleep because sleep deprivation can impair verbal sharpness and problem-solving skills.
8. Recurring colds.
Frequent illnesses and colds may indicate that your youngster isn’t getting enough rest. In reality, numerous studies have demonstrated that insufficient sleep can impair immunity and reduce disease resistance.
9. Persistent or early-morning headaches.
These could be sleep apnea symptoms. Children who suffer from pediatric sleep apnea experience breathing pauses while they sleep. Usually, it begins when the child is between the ages of 2 and 8.
10. Less Communicative.
According to Weissbluth, school-age children who get enough sleep are more energetic, outspoken, and expressive. As a result, if your ordinarily talkative child suddenly stops engaging in talks, it may be a problem with bedtime.
How to Improve Good Sleeping Habits of Your Kids
While some kids have trouble getting asleep, others have trouble staying asleep. It’s crucial to establish a reliable sleep routine. Ideally, the ritual should begin each night at the same time. As soon as dusk falls, begin to “wind down” the family. Use the advice in this article to encourage your child to sleep each night soundly and form healthy sleeping habits.
- Maintain a routine. To help youngsters develop appropriate sleeping habits, establish a regular nighttime routine. Whether it’s a bath, putting on pajamas, brushing teeth, or reading a few pages of a book, whatever your evening ritual, make sure to follow it religiously so that your child knows what to expect and can smoothly proceed through every routine each night.
- Restrict the use of electronic stimulants. Give your child at least an hour before the night before allowing her to use the laptop, monitor her phone, or watch TV. These activities on electronic screens can be engaging and prevent people from falling asleep and staying asleep.
- Maintain a peaceful resting environment. Ensure your child’s room isn’t overly warm, stuffy, or light. Choosing a bedside lamp that will keep your child’s room as dark as possible is a brilliant idea if your child is terrified of the dark. Quiet, dark, and cold bedrooms are best for a good night’s sleep.
- Set aside additional time to catch up. If your elementary-aged child has older or younger siblings, make sure to give each child their attention with each parent. To save time, you can rotate mother and father time each night with your partner.
- Eliminate sneaky caffeine. You wouldn’t deny your elementary-aged child a coffee cup before bed. However, caffeine can be found in a variety of foods and beverages that you might not expect, including chocolate, bottled tea, and even some non-cola sodas. When your youngster requests dessert, close to sleep, stick to healthy fruit, and avoid meals containing caffeine.
Wrapping It Up
Your child’s demands will determine how much sleep he needs. While some kids only need eight hours of sleep, others can require as many as ten or more. Keep an eye out for indications of sleep deprivation, such as irritability, hyperactivity, and memory or concentration issues. Get your child to bed earlier, take steps to prevent arguments over bedtime, and be consistent with bedtime procedures every night if you notice these indicators.
Lack of sleep-in children can have a range of detrimental impacts. To rapidly get things back on track, it’s critical to spot the signals early and teach your child excellent sleep hygiene. The good news is that you shouldn’t be concerned if your child hasn’t gotten enough sleep up to this point. After learning how crucial it is, it is never too late to start working on putting your child to sleep.