A full-fledged sleep for children is one of the most important factors for their health and proper development. Russian pediatric endocrinologist, candidate of medical sciences Anastasia Sinitsina provided information about the negative effects of sleep deprivation on the body. Sleep has a huge impact on immunity, weight, mood and cognitive functions.
What are the consequences of sleep deprivation?
Insufficient sleep causes a number of problems in children and adults:
- Emotional disorders – increased irritability, irritability and stress.
- Memory and attention deficit – learning disabilities in children.
- Reaction speed – the body responds to external stimuli 45% less.
- Impact on physical and mental development – increased symptoms of attention deficit and hyperactivity disorder in children.
Also, a full night's sleep helps children improve their performance in school. Just 20 minutes of extra sleep can significantly increase a child's ability to learn.
Recommended sleep duration for children
Pediatricians and doctors recommend the following minimum sleep hours for children:
- From 1 to 3 years old – at least 11 hours.
- From 3 to 6 years old – at least 10 hours.
- From 6 to 13 years old – at least 9 hours.
- From 13 to 17 years old – at least 8 hours.
Sleep phases and their importance
Sleep is divided into two main phases: fast and slow phases. The third stage of the slow phase is considered the most important for children, because it is at this time that the growth hormone – somatotropin – is actively produced.
Somatotropin affects the following processes in children:
- Promotes uniform growth.
- Accelerates muscle formation.
- Enhances protein synthesis and stops its breakdown.
- Accelerates fat breakdown and helps increase muscle mass.
- Enhances calcium absorption into bone tissue.
How to improve the quality of sleep in children?
According to experts, children should go to bed no later than 22:00. Because somatotropin is produced at its maximum between 23:00 and 01:00. In order for children to have high sleep quality, you should follow these tips:
1. Stop eating 2-3 hours before bedtime - especially fast-digesting carbohydrates (candy, cookies, cakes, etc.).
2. Limit gadgets and TV 2 hours before bedtime - this prevents excessive excitability of the nervous system.
3. Establish a daily routine - keep the child's bedtime and wake-up time constant.
When should you see a specialist?
If a child often has nightmares, screams in his sleep, or acts out "moonshine," this may be a sign of sleep problems. In such cases, it is recommended to consult a neurologist or pediatric endocrinologist.
A full-fledged sleep is important for the physical and mental development of children. It strengthens children's immunity, reduces stress, and improves memory and attention. It is very important for parents to properly organize their children's daily routine and create healthy sleep conditions for them.
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