Why Quality Sleep is Key for Children's Health and Ways to Get More
March 15 marks World Sleep Day — a great time to emphasize the significance of children’s sleep wellness, as research shows high-quality sleep is crucial for children’s development. In fact, the Centers for Disease Control and Prevention says proper sleep is essential in preventing diabetes, obesity, poor mental health, injuries and attention or behavior problems in children.
Mary Wagner, MD, is the pediatric sleep program director at the UF Health Sleep Disorders Center at Magnolia Parke. She said children who have symptoms, such as falling asleep at school, snoring or holding their breath during sleep, may need to be evaluated by a pediatrician.
Why is high-quality sleep essential for children?
High-quality sleep isn’t just key to good health. It’s also vital for children’s mental and physical well-being.
“Sleep is a time of rest and repair for the body and also the mind,” Dr. Wagner said. “Inadequate or disrupted sleep may impact their behavior and ability to learn.”
Lack of sleep negatively affects children’s brain development, leading to mental and behavioral issues such as “impulsivity, stress, depression, anxiety, aggressive behavior and thinking problems,” according to the National Institutes of Health, and children can experience “impaired cognitive functions such as decision-making, conflict-solving, working memory and learning.”
Another reason to ensure that children get their rest: Sleep plays an important role in their physical growth and their immune system. Growth hormones are produced during sleep that contribute to increased height and bone and muscle development. Production of cytokines, proteins that help fend off illnesses and infections, also occurs during sleep.
How much sleep is enough?
The National Sleep Foundation recommends the following amount of sleep — including naps for younger children — for people at different life stages:
- 14-17 hours for newborns (0-3 months)
- 12-15 hours for infants (4-11 months)
- 11-14 hours for toddlers (1-2 years)
- 10-13 hours for preschoolers (3-5 years)
- 9-11 hours for schoolchildren (6-13 years)
- 8-10 hours for teenagers (14-17 years)
- 7-9 hours for adults (18-64 years)
How can children get quality sleep?
Practicing good sleep hygiene, i.e. healthy sleep habits, not only helps children get enough sleep but also ensures that it’s the restful sleep they need. Here’s how:
- Routine: Establish a calming bedtime ritual and a consistent sleep schedule, even on weekends.
- Environment: Keep the bedroom comfortable, dark, cool and quiet. It’s also a good habit to remove electronic devices from the room just before bedtime.
- Screens: Avoid them for two hours before bedtime, as the blue light they emit can negatively affect melatonin release, the hormone that regulates sleep cycles.
- Diet: Ensure adequate and varied nutrient intake throughout the day, avoiding caffeine, large meals or sugar before bedtime. Adequate iron intake has also been linked to better sleep.
- Get them moving: Encourage physical activity during the day to promote mental and physical well-being and improve the ability to fall asleep. Avoid vigorous exercise two hours or less before bedtime.
Children who consistently sleep well often see improvements in their mental and physical health, attention, behavior, learning, memory, emotional regulation and overall quality of life.
If you suspect your child isn’t getting enough sleep or could be suffering from a sleep disorder, speak to your child’s pediatrician, specialty physician or family doctor for a referral to the UF Health Sleep Disorders Center.
