Why Sleep is important for children’s growth and development?
Your child’sbrain needssleep to restore resourcesthatwere used up during the day. A well-rested brain can solve problems, learn new information and enjoy the day a lot more than a tired brain. Some areas of your child’s brain are even more active while they sleep.
Children who consistently get a good night’s sleep:
- Are more creative
- Can concentrate on tasks for longer
- Have better problem-solving abilities
- Are better able to make positive decisions
- Are more able to learn and remember new things
- Have more energy during the day
- Can create and maintain good relations with others.
- Finding it difficult to wake up in the morning.
- Falling asleep after being woken up and needs you to wake them again or repeatedly yawning frequently during the day.
- Complaining of feeling tired or wanting to nap during the day.
- Preferring to lie down during the day, even if it means missing activities with friends or family.
- Falling asleep or seeming drowsy at nursery or at home.
- Lacking interest, motivation and attention for everyday tasks
- Increased forgetfulness
- Blurred vision
- Difficulty learning new information.
Emotional symptoms
- Increased moodiness and irritability
- Increased impulsivity
- Increased stress throughout the day.
Your child’s circadian rhythm (also called their “body clock”) is a 24-hour cycle that tells your child’s body when to sleep. The body clock isinfluenced by your child’s age; children need less sleep as they get older.
The Canadian Pediatric Society has produced a general guide to the amount of sleep young children need over a 24-hour period, including naps.
| Age | Recommended amount of sleep |
|---|---|
| Newborns (0 to 2 months) | 16 to 18 hours (3 to 4 hours at a time) |
| Babies(2 monthsto 6 months) | 14 to 16 hours |
| Older babies(6 monthsto 1 year) | 14 hours |
| Toddlers(1 to 3 years) | 10 to 13 hours |
| Pre-schoolers(3 to 5 years) | 10 to 12 hours |
| School-aged children (5 to 10 years) | 10 to 12 hours |
The above recommended amount of sleep is simply a guideline, as each child is different. In addition, sometimes your child might need a little more sleep than what is recommended and other times, they may feel fine with a little less. Talk to your child and adjust their sleep schedule to find out how much sleep per night works best.
Getting the recommended amount of sleep (e.g., number of hours) as well as maintaining a regular schedule of sleep and wake times is important, especially during stressful times. Focusing solely on academic performance, a number of recent studies around the world found that higher performing kids average more sleep per night and earlier bedtimes than their poorer performing peers.
Here are 6 suggestions:
- Limit Bedtime Activities -- a routine of relaxing activities like reading or music can help most children sleep better. Electronics should generally be avoided because they tend to stimulate children.
- Establish a Sleep Schedule -- similar to routine activities, experts recommend consistent times to go to sleep and wake, ideally not differing much during the week or on weekends.
- Create a Conducive Environment -- research has found that children generally sleep faster and deeper when the room is dark, cool, and quiet.
- Promote Regular Exercise -- experts recommend a minimum of 60 minutes of physical activity for children each day, which can yield many benefits, including better sleep.
- Avoid Late Afternoon or Early Evening Naps -- toddlers need naps but naps can result in later bedtimes and less sleep for older children.
Many parents actually overestimate the amount of sleep their children receive because they don’t know when children actually fall asleep or how often they wake up during the night. If you suspect that your child has significant sleep issues or that medical problems (e.g., asthma or reflux) may be the cause, you should consult a doctor.
Sleep deprivation is getting more attention these days due to our increased understanding of the negative effects it can have. For children with medical conditions like ADHD or Autism, the ramifications can be even greater.
Ensuring that your children get the proper amount of sleep each night can have a major impact on their lives!
Key points:
- Lack of sleep causes irritability, increased stress, forgetfulness, difficulties with learning and low motivation. Over time, it can contribute to anxiety and depression.
- Sleep time guidelines depend on a child's age. Every child is different, so take time to figure out what works best for your child.
- If your child's sleep routine is disrupted, return them to a healthy sleep schedule as soon as possible.
- See your doctor if you have concerns about your child's sleep patterns.
We sincerely hope this article helps you to ensure that your child gets sufficient sleep that is needed for their healthy growth and development!
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