Why Is Sleep Important for Kids?
Sleep plays a vital role in a child’s brain development. In addition to its direct effects on happiness, research shows that sleep impacts alertness and attention, cognitive performance, mood, resilience, vocabulary acquisition, and learning and memory. In toddlers, naps appear to be necessary for memory consolidation, executive attention, and motor skill development. Sleep also has important effects on growth, especially in the early years.
What Happens If Kids Don’t Get Enough Sleep?
As any parent knows, children who don’t get enough sleep can become irritable and hyperactive, with effects that can resemble ADHD. Sleepiness can also affect your child’s ability to pay attention, which can impact their performance in school. Even minimal sleep restriction can have an impact on your child’s daily life.
According to the American Academy of Paediatrics (AAP), a quarter of children under the age of 5 don’t get enough sleep. This is concerning because sleep deprivation in childhood has been linked to allergic rhinitis and immune system problems, as well as anxiety and depression. There’s also growing evidence that poor sleep in childhood can lead to future cardiovascular risks in the form of obesity, diabetes, and high blood pressure.
In adolescents, poor sleep can have long-term effects on academic performance and mental health. The American Medical Association, the U.S. Department of Health and Human Services, and the American Academy of Paediatrics consider chronic sleep deprivation in adolescents a public health problem. It’s a risk factor for substance abuse and mental health problems, as well as more immediate problems like car accidents and sports injuries.
Tips on How to Make Sure Your Child Gets a Good Night’s Sleep
Sleep needs change as your child gets older, but whether you’re dealing with a 2-year-old toddler or a headstrong teenager, research shows that a consistent bedtime routine goes a long way toward ensuring your child gets enough sleep. Whatever activities you choose, try to do the same activities every day in the same order so your child knows what to expect.
A typical bedtime routine might include:
- Turning off the computer, TV screens, video games, and other bright lights
- Putting on pyjamas and brushing teeth
- Reading a light book, singing a lullaby, or taking a bath
- Choosing a stuffed animal or security blanket for the night for toddlers
The best time to put your child to bed is when they are drowsy, not when they are already asleep. This helps them learn to fall asleep on their own. If preschoolers wake up in the middle of the night, put them back in their crib. It is best not to let babies sleep in your bed, as co-sleeping increases the risk of sudden infant death syndrome.