Sleep is an essential part of everyone’s routine and an indispensable part of a healthy lifestyle. Sleep is no less important than food, drink, or safety in the lives of children. However, busy and stressful life leads to diseases like insomnia or sleeplessness. Unfortunately, too little sleep isn’t just a problem for adults. It’s also an increasing problem for our kids. 

Although this may seem apparent, many of us actually do not allow our children to get the critical sleep they need to develop and function properly. It’s certainly not something we do on purpose. As a matter of fact, we often don’t think much of it, and that is the problem. But when you realize you need to work on it. Making sure your child gets good, sound sleep ensures they will have a sound foundation for proper mind and body development.

Significance of Sleep

It’s significant for everyone to get a decent night’s rest but even more important for children. Newborns spend around 70% of their time asleep, sleeping often, but in short periods. Around the 3-month mark, your baby will start to sleep for longer stretches at night. Studies have shown that kids who regularly get an adequate amount of sleep have improved attention, behaviour, learning, memory, and overall mental and physical health. Not getting enough sleep can lead to high blood pressure, obesity and even depression.

So a good quality healthy sleep proves to be a very important part of lifestyle and growth, especially for children. 

Effects of Sleep:

Sleep has a great impact on your mental and physical health. An increase or decrease in your sleep affects your health adversely.

1. Sleep promotes growth

This is especially true for babies and younger children. You’ve probably had mornings where you’ve sworn your baby got bigger overnight, and you’d be right. 

Sleep is necessary for muscle growth and repair. “Growth hormone is primarily secreted during deep sleep.” It also helps our immune system and we are more prone to colds when we are sleep deprived. Children with deficient levels of growth hormone have found that they sleep less deeply than average children do. Poor sleep is associated with obesity, high blood pressure, and diabetes. 

2. Brain develops 

Brains process and consolidate our memories while we sleep. It helps our kids remember the important things in life. Sleep helps remove toxins from our brain that build up while we are awake. Without sleep, we can’t form new pathways in the brain that help us learn new things. Sleep aids learning in kids of all ages. Children who consistently sleep fewer than ten hours a night before age 3 are three times more likely to have hyperactivity and impulsivity problems by age 6. 

3.Immune System

Sleep is important for our immune system at any age, but it is especially important for babies, as their immune systems are still immature and not as strong as adults. It takes time for immunity to develop, and sleep plays a role in this. If a baby is sleep-deprived, they are more prone to disease and infection, and it can affect their recovery time. Being ill can also negatively impact their sleep, disrupting their sleep cycle and giving them less quality sleep overall.

4.Sleep helps children to beat the germs

During sleep, children also produce proteins known as cytokines, which the body relies on to fight infection, illness, and stress. Besides battling illness, they also make us sleepy, which explains why having the flu or a cold feels so exhausting. It forces us to rest, which further aids the body’s ability to heal. Kids are clumsier and more impulsive when they don’t get enough sleep, setting them up for accidents, and are far more likely to have injuries that demanded medical attention.

5.Sleep Increases Attention 

A baby may look peaceful when he’s sleeping, but his brain is busy all night long. Sleep aids learning in kids of all ages, and education experts are finding that naps have particular magic. Good quality sleep is associated with a greater ability to focus. Kids are better able to solve problems, are more creative, and do better socially when they are well-rested. Children who consistently sleep fewer than ten hours a night before age 3 are three times more likely to have hyperactivity and impulsivity problems by age 6. 

6.How much sleep should my baby get?

After 3 months, a baby’s sleep pattern ranges from 13 to 15 hours a day. On average, babies sleep for 24 hours. Of course, every baby is different and each baby’s pattern will change and evolve. Some babies can get by on less, and some may need more, so don’t worry if they aren’t sleeping for the average amount of time, or if their daytime and nighttime sleep patterns aren’t balanced. They will develop a routine at a particular time. Most kids need 10 to 11 hours per night but get far less than that, which is closer to 9 ½ hours on average. The sleeping pattern varies based on age. The American Academy of Pediatrics recommends:

Infants under 1 year: 12-16 hours

Children 1-2 years old: 11-14 hours

Children 3-5 years old: 10-13 hours

Children 6-12 years old: 9-12 hours

Teenagers 13-18 years old: 8-10 hours

Baby sleep problems

Around 40% of babies in the world are reported to have sleeping difficulties in their first year – so if this is happening in your family, you’re not alone. Unstable, disrupted sleep can just be temporary while your baby gets used to things, but there may also be underlying issues for these problems. If your baby is having sleep problems that are concerning you, you may need to contact your healthcare professional.

Baby sleep problems include:

• Excessive sleepiness or insomnia
• Disruptive sleep apnea
• Separation anxiety
• Environmental issues
• Genetical 
• Abnormal reflux

Tips for healthy sleep

There are lots of things you can do to improve the quantity and quality of your children’s sleep. Studies have found the following strategies to be most effective:

1. Stick with the same bedtimes and wake times.
2. Have a bedtime routine that includes non-stimulating activities.
3. Dim the lights.
4. Stop use of electronics/screens at least an hour before bed.
5. Take a warm bath.
6. Do a quiet family activity such as reading a short book.
7. If your child wakes up during the night, walk them back to their room with as little commotion as possible.
8. Set a wake-up time for when the child is allowed to leave his or her room. The child can play quietly until that time if desired.

These tips will surely improve the quality of sleep, it will lead to a healthy and active lifestyle. 

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