Sleep Can Be a Game Changer for Your Child

Kids need enough sleep every night to stay healthy and grow well. The amount of sleep your child needs depends on their age.

A good night’s rest of at least eight to 10 hours of good sleep:

• Helps kids grow. During deep sleep, their bodies release hormones that support growth and repair.
• Works to help improve memory. When kids sleep, their brains process and store important information from the day.
• Helps with emotions. Kids who get enough sleep are usually happier and can manage stress better.
• Boosts their immune system. Good sleep helps kids fight illness. It keeps their metabolism healthy and reduces the risk of obesity.
• Improves focus and learning. Well-rested kids are more alert and ready to learn. They do better in school and have fewer behavior problems.

Lack of sleep can have a harmful effect on your child’s mind and body. Kids who don’t get enough sleep at night or over long amounts of time are:

• Sleepy all day and have trouble staying awake in school.
• Unable to focus, remember things and learn new information.
• Cranky, moody, stressed or anxious.
• Misbehaving in school or at home.
• More sickly with higher risk of stress, anxiety, obesity and illnesses such as diabetes.

For these reasons and more, parents should focus on making sure kids get enough sleep for their overall good health and well-being.

Parents should also take charge of their sleep habits. Busy parents often sacrifice much-needed sleep. This can affect everyday activities, relationships and overall mental health. Take steps to make sure you regularly get a good night’s sleep.

Parents should:

• Set the example. Make sleep a priority for your family. It’s as important as healthy eating and exercising. Avoid overscheduling activities, especially at night.
• Keep a regular routine. Set a nighttime schedule that includes regular sleep and waking times. Help your child create a bedtime routine. Dim the lights and control the air temperature at night.
• Encourage kids to stay active during the day. Fresh air and all kinds of daily exercise help improve your child’s sleep at night.
• Limit screen time. Keep all screens out of children’s bedrooms, especially at night. Turn off all screens one hour before bedtime.
• Encourage teens to get more sleep. Talk to teens about being alert during the day. Plan healthy habits so they get more sleep for their changing bodies.

The most common sleep problems children face include:

• Trouble falling asleep.
• Waking up during the night.
• Snoring.
• Breathing problems during sleep (sleep apnea).
• Not wanting to go to bed.

If you think your child has a problem sleeping, talk to your child’s doctor. You can get help with sleep issues and find ways to improve sleep habits.

Focusing on good sleep habits could be the key to your child’s growth and success. It might even be the “secret” to a more healthy, happy child. And you just might find some benefits, too! 

Source: Journal of Clinical Sleep Medicine*

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