When we think of sleep, we often think of it as being something that we must do out of necessity. But, did you know that consistent sleep patterns are vital for a child’s brain and physical development? In this article, we will be delving into the essential role that sleep plays in a child’s growth and development.
1. Unlocking the Mystery of Sleep
People have long marveled at the enigma of slumber. As the mind and body wind down and fall into a mysterious state of sleep, so many unanswered questions and boundless possibilities still remain. Yet, many of these mysterious features have recently been unveiled.
- It is now accepted that the average adult requires 7-8 hours of sleep nightly in order to maintain good mental and physical health.
- The four stages of sleep are categorized as light, deep, rapid eye movement (REM), and ultra-deep sleep.
- We experience repeat cycles of these stages during the night.
From birth until age two, children need an astounding 12 to 14 hours of sleep a day. This drops off to 10 to 12 hours in preschoolers, and still the majority of adolescents require 9 to 10 hours nightly. Most adults require 7 to 8 hours to maintain optimal levels of performance. This is due to the fact that the body repairs itself and regenerates cells during sleep.
As we sleep, we move through four distinct stages in 90-minute cycles throughout the night. The first is light sleep in which the eyes and face muscles relax and the person is easily aroused. This stage is quickly followed by a period of deep sleep, when breathing slows and blood pressure drops. During this time, rapid eye movement (REM) is triggered, alternating with ultra-deep sleep — a stage of heavy unconsciousness during which all conscious thoughts, movement and memories are inhibited.
2. Sleep Essential for Growth and Development
Sleep is crucial for human developmental processes. It is essential for both physical and mental growth of an individual. From newborns to adults, adequate sleep is related to greater levels of wellness, long-term health, and overall happiness.
- Physical Growth: Getting a good night’s sleep is important for physical development in infancy, childhood, and adolescence. During sleep, important hormones are released that promote growth and development. Getting the right amount of sleep helps a child reach their full physical potential and ensures healthy cognitive and emotional development.
- Mental Development: Poor sleep quality can lead to numerous issues, such as difficulty in learning, decreased attention, and trouble with memory formation. On the other hand, when able to get quality uninterrupted sleep, a person will be able to think more clearly, be more creative, and have improved ability to focus on tasks.
While it is commonly known that adults need seven to nine hours of sleep each night to maintain good health, it is important to understand that even small changes in the amount of sleep can have large impacts. That is why it is essential to ensure that all individuals, no matter their age, get enough sleep for proper growth and development.
3. Sleep Quality and Quantity Impacts Health
Sleep is arguably one of the most important aspects of our day-to-day lives. We often don’t appreciate its importance until it’s disrupted. The lack of good quality and adequate quantity of sleep has serious implications on our physical and mental health.
These are some of the ways lack of sleep affects us:
- Mood swings – difficulty to regulate emotions
- Cognitive impairment – concentration, problem solving, focus and learning
- Weight gain – caused by changes to hormones that increase appetite
- Weaker immune system – each cell in our body needs rest to recharge
So how can you increase the quality of your sleep and get enough of it? Creating a relaxing nightly sleep routine helps to create a strong association between the routine and sleep. For example, spray your pillow with lavender, read a book, practice deep breathing exercises, or dim the lights and engage in peaceful activities prior to snuggling into bed.
In addition to creating a routine, avoiding certain activities 2-3 hours before bed such as heavy exercise, working on a laptop, drinking coffee or alcohol, also help to relax the body and prepare for a good night’s rest.
Making sure you keep a healthy and consistent bedtime and wake-up time can ensure your body feels rested and supposes you with the energy you need throughout your day.
4. Tailoring Sleep Habits for Different Ages
Sleep requirements for individuals of different ages vary. Knowing how much sleep the individuals in your home should get can help you tailer their sleep habits to meet everyone’s specific needs.
Babies: Babies tend to sleep for long periods of time during the day, but often nap only for short amounts at a time. As babies grow, their day sleep will get shorter and longer night sleep patterns will begin to form. Generally, newborns will sleep about 16 to 17 hours per day. When the baby is 3 to 6 months old, they will require around 14 to 15 hours of sleep, and by age 1, babies should get somewhere between 11 and 14 hours of sleep.
Toddlers: Toddlers between the ages of 1 and 3 need between 11 and 13 hours of sleep each day. At this age, they may nap in the afternoon, though this varies. It’s important for parents to respect their toddler’s napping patterns, so that they can ensure they get the rest they need.
Preschoolers: Most preschool-aged children require between 10 and 13 hours of sleep each day. To accommodate this requirement, their bedtime should be set to enable them to get the right amount of sleep. There may be times when naps are necessary, and some preschoolers may still take afternoon naps.
School Aged Children: Different ages will have different sleep needs, though most children aged 5-12 should get somewhere around 10 to 11 hours of sleep each night. School aged children may need an earlier bedtime than younger children, as their bodies develop.
- Encourage consistent and healthy bedtime routines.
- Set consistent wake-times so your child develops a healthy sleep rhythm.
5. Morning Routines Set the Tone for the Day
Starting off your day the right way is important, and having a morning routine can ensure that you get off to the best start. Routines don’t have to be complicated – in fact, simplicity can be the key to success for busy people. Here are some tips for creating a morning routine that sets you up for success:
- Get up at the same time every day – make sure to plan enough time for all of your morning activities.
- Take the time to enjoy breakfast – don’t skimp on this important meal, even if you’re in a rush.
- Exercise – get your blood flowing by going for a walk, a run or a workout.
- Break out the checklist – the mental or physical version. Remind yourself of the big and small tasks that you need to complete or let yourself ease into the day.
Set yourself up for success. Set yourself up for success by maintaining a well-stocked workspace, making sure your phone calendar is up-to-date, and having clean and comfortable attire ready to be put on. Whatever helps to get you up and running in the morning, make sure you’re doing it.
Take care of yourself. Always make sure your mental and physical health is looked after during the morning. Take a few minutes to meditate, practise breathing exercises or learn some mindfulness. Find a way to both clear your mind and get your body moving.
Getting enough sleep is a key foundation in ensuring a healthy growth and development in children. From physical health, to brain and emotional development, it is clear that prioritizing sleep is of the utmost importance to give children the best possible start. A good night’s sleep is invaluable, so make sure that your children’s sleeping routine is healthy and regular.