Quality sleep is as crucial as food and water
Sleep is essential for children and young people's mental health
Quality sleep is as crucial as food and water and essential for children and young people's mental health. It plays a vital role in helping the brain process information, releasing growth and repair hormones, and supporting the immune system in fighting infections. However, stress and high emotions can interfere with sleep, making it harder to fall asleep or stay asleep. Sleep deprivation can have a significant impact on young people's daily functioning and mental health. Chronic sleep issues can lead to more serious problems, such as substance abuse, depression, and anxiety. As parents and carers, recognizing when sleep patterns are problematic is key to preventing and managing these challenges. Addressing sleep issues early can have a positive effect on a child or young person’s wellbeing. There are various ways to support better sleep, from adjusting bedtime routines to consulting with a healthcare professional or learning resilience building strategies.
The amount of sleep one needs depends on various factors, such as sleep quality, previous sleep deprivation, exhaustion, hormone levels, genes, and age. As a result, sleep needs vary significantly among individuals and living conditions. Nevertheless, these guidelines can help identify the necessary sleep amount of different age groups and set children's bedtime:
| 4 to 12 months | 12 to 16 hours (per 24h) |
| 1 to 2 years | 11 to 14 hours (per 24h) |
| 3 to 5 years | 10 to 13 hours (per 24h) |
| 6 to 12 years | 9 to 12 hours (per 24h) |
| 13 to 18 years | 8 to 10 hours (per 24h) |
| over 18 years | 7 or more hours a night |
What happens to children's bodies during sleep?
- Brain sorts and processes the day's information: During deep, slow-wave sleep, the brain undergoes pronounced changes in electrical activity as its trillions of nerve cells rewire themselves, processing and retaining new information by making new connections and breaking old ones.
- Hormones flood the body: Various hormones are released for different purposes - melatonin from the pineal gland controls sleep patterns by increasing at night to induce sleepiness, and the pituitary gland releases growth hormone to aid in growth and body repair.
- Sympathetic nervous system chills out: The sympathetic nervous system, which controls the fight-or-flight response, relaxes; sleep deprivation increases its activity and blood pressure, potentially linking decreased sleep duration to a higher risk of heart diseases.
- Cortisol levels decrease: Levels of cortisol, often called the stress hormone, decreases during the first few hours of sleep before rising to a peak soon after waking. This helps boost our energy levels and appetite during the day.
- Muscles freeze: During REM sleep, when most recalled dreams occur, our eyes move while the rest of our muscles are temporarily paralysed, possibly to prevent us from acting out our dreams.
- Anti-diuretic hormones are released: Vasopressin, an anti-diuretic hormone (ADH) released by the brain in a circadian rhythm, increases during sleep to signal the kidneys to absorb and recycle water, reducing urine production and leading to the need to urinate upon waking.
- Immune system releases inflammation-fighting cytokines: Sleep and the circadian system regulate immune functions by releasing cytokines that combat inflammation, infection, and trauma. Sleep also clears bran toxins accumulated during wakefulness and influences nearly every bodily tissue and system.
Sleep deprivation is a vicious cycle. On the one hand, lack of sleep can undermine our emotional functioning, decrease positive moods and put us at higher risk for anxiety symptoms. On the other hand, high emotions, stress, and anxiety can cause a higher sleep reactivity, which causes difficulties falling asleep and sleeping through the night. But in reverse conclusion this also means that addressing children's anxiety can improve sleep and that regular bedtimes and sleep hygiene are easy-to-implement steps for battling anxieties.
Help your child to a better night's sleep by guiding them through emotionally distressing episodes during the day. Sign up for our self-paced online child development courses, Anxiety Coach™, that aims to support you and your child through the ups and downs of life and help them become more resilient.
Strategies for a good sleep hygiene
Sleep hygiene is crucial for children because it helps them develop healthy sleep habits that support their physical, emotional, and cognitive growth. Consistent bedtimes, a calming pre-sleep routine, and a comfortable, quiet sleep environment can significantly improve sleep quality. Good sleep hygiene also reduces the risk of sleep disruptions, which can affect mood, behaviour, and academic performance. Limiting screen time before bed and ensuring a relaxing atmosphere can help children fall asleep faster and stay asleep longer. Establishing these practices early on promotes overall well-being and supports better mental health and development throughout childhood.
Room environment:
A child's sleep environment plays a vital role in their sleep hygiene. The room should be dark, quiet, and cool to promote restful sleep. Make sure the space is clean, free from distractions, and has fresh air. A comfortable mattress and bedding also contribute to better sleep quality.
Nutrition:
Nutrition before bed can impact sleep quality. Avoid caffeine, sugary drinks, and heavy meals close to bedtime, as they can disrupt sleep. Opt for a light snack if needed, such as a small portion of fruit or a few crackers. A balanced diet throughout the day promotes restful sleep at night.
Screen time:
Limiting screen time before bed is essential for good sleep hygiene. The blue light emitted by phones, tablets, and computers can interfere with melatonin production, making it harder to fall asleep. Encourage your child to put away their phones at least an hour before bedtime.