SLEEP…for your Health!
Just as a nutritious diet and exercise are necessary for optimum health, adequate sleep is also critical. Sleep is not “down” time when the brain shuts off and the body rests. The brain is very active during sleep and research has shown that adequate sleep is important to overall health, safety and performance.
Most children sleep less than is recommended. Behavioral and learning problems can be related to lack of sleep. Studies have linked sleep to our ability to learn, create memories, and solve problems. Sleep has also been tied to mood. Anxiety can develop and symptoms of depression worsen with lack of sleep. Lack of sleep can also affect growth and the immune function. Mounting evidence linked chronic lack of sleep with an increased risk for developing obesity, diabetes, cardiovascular disease and infections.
Sleep needs vary from person to person and they change throughout a person’s life. Recommended guidelines have been established. Newborns typically need a total of 16-20 hours of sleep per day and children in preschool need a minimum of 10-12 hours per day. School-aged children and teens need at least 9 hours per day.
Several conditions can prevent children from sleeping properly. Insomnia is when a child has difficulty falling asleep or staying asleep, or wakes up too early. Nightmares usually occur late at night and awaken a child. Sleep terrors (night terrors), sleep walking, and sleep talking usually occur early in sleep. Sleep deprivation, irregular sleep cycle, stress, or sleeping in a new environment can cause these three sleep problems. Snoring is not an uncommon occurrence in children. Up to 20% of children may snore. However, sleep apnea, where more severe airflow obstruction occurs, causes the child to awaken frequently through the night. Restless Leg Syndrome is a movement disorder where a person has uncomfortable feelings in their legs giving them the urge to move awakening them throughout the night. Parents should discuss concerns of any of these sleep problems with their pediatrician.
Many sleep-deprived children have no medical problems but just poor sleep habits. Parents can help their children prevent sleep deprivation by establishing good sleep habit when they are infants and continuing these habits as their children reach adulthood. Set a regular bedtime and stick to it. Establish a relaxing bedtime routine, such as a warm bath or reading a book. This should not take more than 15-20 minutes. Let your child have a bedtime companion like a doll, stuffed animal, or a blanket. TV and computer are stimulating and can affect a child’s ability to fall asleep. A TV or computer should not be in a child’s bedroom. Avoid caffeine in a child’s diet. Caffeine can stay in a child’s system for as long as 14 hours keeping them awake. Keeping noise levels low, rooms dark and indoor temperatures cooler may help a child sleep more soundly. Talk to your pediatrician if you have any concerns about your child’s sleep habits.
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