Sleep Well, Be Well | Marie Reynolds

“Sleep is the underpinning of our entire well-being. For centuries people thought that sleep was a time of inactivity that the brain was resting. But all the new science proves that the opposite is true — that during sleep the brain is in a state of intense activity, which is necessary for us to fully recharge and be productive, creative and truly connect with ourselves and others during the day.” ~ Arianna Huffington, formerly of The Huffington Post and author of The Sleep Revolution: Transforming Your Life, One Night at a Time

 

Every year on the third Friday of March we honor the active, important process of Sleep on World Sleep Day. In 2018 the theme was Join the Sleep World, Preserve Your Rhythms to Enjoy Life, focused on the importance of circadian rhythms in healthy sleep.

What are circadian rhythms?

The word circadian originates with the word cycle. No doubt you’re familiar with the term menstrual cycle. Well our bodies have other cycles as well: rhythms in body temperature, hormone levels and how alert we are; these are circadian rhythms. They are produced by biological clocks within our bodies. Environmental factors such as sunlight, artificial light and the blue light from TV and electronic device screens can also affect them.

Following our bodies natural rhythms is important for our physical, mental and sleep health. Unfortunately, our modern, heavily scheduled, technologically crammed lifestyle is anything but natural.  Even our children may go to bed at varying times depending on the time we are able to get them home, and how much homework or other activities are on their plates. The morning commute, and an early start to the school day mean having to get them up at the crack of dawn, often with a fight because the schedule has disrupted their circadian rhythm.

Creating a Sleep Schedule

A regular schedule, including having a set bedtime and wake-up time is important for overall health and sound sleep—one of the three pillars of good health, along with a balanced diet and healthy exercise. Sleep, like exercise and nutrition, is essential for good metabolic regulation in children. Lack of sleep or poor quality sleep is known to have a significant negative impact on health in the long and short term. There is evidence of a link between length of sleep and childhood obesity— most apparent in girls— due to the effect of day-to-day variability of sleep-wake timing on weight regulation. The sleep chart below outlines the average length of sleep needed at various ages and stages of life (Courtesy of http://www.sleepaidresource.com/sleep-chart.html ).

 

SLEEP CHART BY AGE
Age	Total Sleep Needed	Additional Notes
1-4 Weeks	15-16 Hours	Newborns are developing their internal biological clocks
1-4 Months	14-15 Hours	Regular sleeping patterns begin and longer night sleeping
4-12 Months	14-15 Hours	Important to establish regular sleeping patterns at this time
1-3 Years	12-14 Hours	Naps remain important to sleep health
3-6 Years	10-12 Hours	Naps will become shorter
7-12 Years	10-11 Hours	Bedtime gets later
12-18 Years	8-10 Hours	Teens may need more sleep
Adults	7-8 Hours	Times will greatly vary

 

Quality of sleep is just as crucial as length of sleep. Believe it or not, some of the most important work that your child’s brain can do for their intellectual, emotional and physical well-being takes place while your child is asleep! Breathing regularly during sleep is critical to maintaining well-being and health. One of the most common issues affecting children’s sleep is poor breathing due to issues such as enlarged adenoids, sleep apnea (the interruption of the breathing function during sleep), sinusitis, and even nasal allergies. If you think your child may be affected, consult your doctor for referral to an appropriate specialist.

Whatever the cause, poor quality sleep may have a negative effect on your child’s attention span, memory recall, and learning. Behaviors and emotions are also affected. For example, some children suffering from poor quality sleep show symptoms that mimic ADHD. Regular, quality and restorative sleep may just be the prescription for your child’s irritability, hyperactivity, moodiness, or anxiety.

The bottom line is that healthy sleep will improve children’s overall wellness and development. The World Sleep Society has created the 10 Commandments of Sleep Hygiene for Children [Ages birth to 12 years] (See below) The number one tip for good sleep health is establishing a nightly bedtime routine that could include:

BEDTIME ROUTINE

1. Have a light snack
2. Take a bath or have a warm shower
3. Put on pajamas
4. Brush teeth
5. Read a bedtime story
6. Say prayers
7. Make sure the room is quiet and at a comfortable temperature
8. Tuck child in bed
9. Say goodnight and leave

Here are all ten of the 10 Commandments of Sleep Hygiene for Children:

10 Commandments of Sleep Hygiene for Children

1. Go to bed at the same time every night, preferably before 9:00PM.
2. Have an age-appropriate nap schedule.
3. Establish a consistent bedtime routine.
4. Make your child’s bedroom sleep conducive – cool, dark, and quiet.
5. Encourage your child to fall asleep independently.
6. Avoid bright light at bedtime and during the night, and increase light exposure in the morning.
7. Avoid heavy meals and vigorous exercise close to bedtime.
8. Keep all electronics, including televisions, computers, and cell phones, out of the bedroom and limit the use of electronics before bedtime.
9. Avoid caffeine, including many sodas, coffee, and teas (as well as iced tea).
10. Keep a regular daily schedule, including consistent mealtimes.

Setting schedules for children can be difficult. Please let us know how you manage a sleep schedule in your home, in the comments below.

References

www.worldsleepday.org

www.sleepforkids.org

www.sleepaidresource.com

Written by Marie Reynolds a Clinical Social Worker – Paediatric Psychotherapist who offers therapy for infants and young children with their parent(s).