We all feel better after a good night’s rest, but sleep is so crucial for our children that they can become obese without it. Research from the University College London found that lifestyle factors, including how much sleep a kid gets, play a significant role in their weight gain.
“This study shows that disrupted routines, exemplified by irregular sleeping patterns and skipping breakfast, could influence weight gain through increased appetite and the consumption of energy-dense foods,” Prof Yvonne Kelly, from UCL’s department of epidemiology and public health, told The Guardian. Kelly led the study that examined records of kids born into 19,244 families across the United Kingdom between September 2000 and January 2002. The team found that children who are sleep deprived or don’t have a bedtime are at risk of packing on extra pounds.
How much sleep your little (or big) ones need depends on their age. The American Academy of Sleep Medicine and the American Academy of Pediatrics worked together to craft recommendations for kids. They reviewed scientific evidence on sleep duration and health to determine the following ideal times:
- Aged 4 to 12 months should get 12 to 16 hours including naps (Babies younger than that weren’t included because they’re expert sleepers and have a wide range of normal patterns.)
- Aged 1 to 2 years should sleep for 11 to 14 hours a day including naps
- Aged 3 to 5 years should aim for 10 to 13 hours a day including naps
- Aged 6 to 12 should sleep for 9 to 12 hours
- Aged 13 to 18 should aim for 8 to 10 hours
The study, along with various other sleep-related research, serves as a reminder that getting enough sleep makes our kids happy and healthier. Kids who don’t get enough of it can experience chronic irritability, attention problems and hyperactivity. Children who don’t get enough shut-eye are more likely to exhibit daytime behavioral problems as well. It affects their cognitive skills and makes managing emotions harder and mood swings more prevalent in sleep-deprived kids.
A lack of sleep can hurt our kids is in the classroom, too. “There’s a growing body of work linking insufficient sleep with children’s learning and academic performance, from infant learning through to adolescents at school,” said Jenny Stephenson of HappySleepers, a team of psychologists offering expert help and advice on sleep. “Even a loss of one hour per night may have a significant impact on cognitive functioning, and the tricky part is that signs that children are tired are often overlooked or misinterpreted.”
Getting enough sleep helps the human body in a number of ways. So it’s a no-brainer for parents to prioritize their kids’ sleep. Here are some things you can do to help:
- Make a house rule that all electronics must be turned off or put away an hour before bedtime.
- Eliminate caffeine from their diet.
- Teach them about how sleep improves our energy levels, metabolism and immune system.
- Follow regular sleep and wake up times.
