Most adults understand the importance of sleep and the impact receiving too little of it can have on our productivity. But the stakes are higher for children, whose development relies on a proper duration of uninterrupted nighttime shut-eye. Researchers are continuously discovering ways that sleep affects the brain, and new studies suggest a variety of functions not previously understood.
Huffington Post recently ran an informative piece in their “Parents” section, though their findings and advice are not just for children. In 2013, a Gallup poll found that 40% of American adults report getting less than the recommended amount of sleep. The Centers for Disease Control considers sleep deprivation to be a public-health problem and estimates that 50-70 million U.S. adults have sleep or wakefulness disorders.
While it is widely known that sleep is a time of recovery and essential for the development of brain functions, neuroscientists are discovering that sleep serves as a time of cleansing. Preliminary studies have linked the failure to clear neurotoxins from the brain with disease. During sleep, the network of channels responsible for this clearance is fully open. (This is an extremely simplistic overview of a detailed abstract by University of Rochester scientists.)
Of particular importance for children is that growth hormone is produced mainly overnight. This hormone is needed for tissue and muscle development, so children who wake for prolonged periods of time at night may suffer adverse effects. Sleep deficits can cause symptoms beyond just the physical problems that have been linked to it, such as obesity, diabetes, and immune system suppression; they can manifest in behavioral and emotional problems, too, such as shortened attention spans, ADHD-like behavior, inability to perceive potential threats, and a decrease in reflexes. Teenagers, in particular, are at risk. A 2015 study by Rand Corporation linked sleep issues with increased alcohol and marijuana use among middle school teens, and sleepiness is a significant cause of car accidents, the most common cause of death among teenagers.
Here are some suggestions for getting your children (and yourself) the needed rest.
- Reduce screen time prior to bedtime and move electronics out of the bedroom
We’ve blogged on this before. Electronic devices emit blue/white light that mimics the sun and wakes up the brain. If you must have these devices around after sunset, install software that changes these light waves to yellow. Besides the negative impact of these light waves, children who sleep with their devices are much more likely to keep waking up to answer texts or use their devices when they should be sleeping. - Reduce allergens in the bedroom
Second-hand smoke and other allergens may contribute to restless leg syndrome, insomnia, and disordered breathing. Bedrooms that are clean and allergen-free make for better sleeping quarters. - Avoid sugary snacks before bedtime
Sweets cause a spike in blood sugar (which later drops, leaving you feeling hungry) and are better replaced with high in protein snacks. - Practice mindfulness
Even very young children can practice a simple form of meditation and mindfulness tailored to their level of understanding. Quieting the mind can reduce stress and insomnia and improve sleep.
Sleep is a precious commodity. Here’s hoping that you (and your children) get the most from your nightly slumber.