Why children need 12 hours of sleep - Study

Why children need 12 hours of sleep - Study

Sleep is important especially for children given that it directly impacts mental and physical development. During sleep, the entire body is rejuvenated as cells and tissues repair themselves and muscles and bones grow. Also, the brain is more active, performing functions that are necessary for mental alertness.

The United States National Sleep Foundation has stipulated an average of 10 to 12 hours sleep for children between the ages of three and 12 and studies have established that depriving children of the required hours have profound effects on their overall well-being, affecting mental functions, behaviour and even resulting to obesity.

Children are generally a bundle of joy. Their care-free, easy going attitude can be a source of amusement and sometimes relaxation. However, when they start with their show of ill manners, unruly behaviour and temper tantrums the once angels become a source of stress and exasperation.

Most people may attribute unruly behaviour of children to heredity, nature, intake of too much sugar which results to hyperactivity, but few people have considered the possibility of lack of sufficient sleep as a cause of disruptive behaviour among children.

According to Mr. Festus Jimoh, a psychologist, “children and adults behave differently when they are deprived of sleep. Adults usually become sluggish when tired while children tend to be over stimulated. Sometimes, they may also be irritable, emotionally explosive, and aggressive.”

In a study involving 2463 children between the ages of six and 15, carried out in the Department of Psychiatry, National Taiwan University Hospital and College of Medicine, Taipei, Taiwan, it was discovered that children with sleep problems were more likely to be inattentive, hyperactive, impulsive, and displayed oppositional behaviours.

Besides behavioural dysfunction, studies have also pointed out that shorter episodes of sleep among children have negative effects on cognitive functioning in children. The 2012 edition of the journal, Psychological Bulletin, published a study that showed that “children with the least amount of sleep exhibit poor academic performance and had more externalising and internalising traits.”

According to Mr. Jimoh, certain activities can deprive children of a good night sleep. “These days, most children are earlier exposed to video games, addictive TV programmes that run even at night, the internet through their mobile phones and interestingly, social network media. In cases where parents do not actively monitor their children, these kids, not minding that it eats into their sleep, get carried away with these activities, which can be very addictive. Also when the relationships at home are strained, it psychologically stresses the child and this can result to poor sleep. Another factor is the fact that homework and house chores can eat into the child’s sleep time,” he said.

It is usually a general complaint that sometimes, children resist sleep and this can be frustrating for the parents. Mr. Jimoh insists that healthy sleep habits can be taught to the child. “Children need routine and consistency especially when it comes to sleeping habits and it is the role of the parent to imbue the child with this. Children cannot be left to their own devices and that is why parents are there to guide them. If the children don’t sleep enough, it would eventually tell on even the parents themselves, because when your child starts misbehaving, you would have sleepless nights.
Basic steps such as creating a comfortable environment, removing potential sources of distraction such as TV, toys and games, keeping regular sleep and waking hours can greatly help.” Notmykid.org offers additional ideas:

• Establish a quiet, consistent bedtime routine. After several nights of doing the same quiet activities, in the same sequence, your child will begin to associate them with going to sleep.

• Give your child a light snack to begin the bedtime routine. Avoid foods and beverages containing processed sugar or caffeine after about 4:00 p.m., and remember that a heavy meal should not be eaten within 2 hours of bedtime.

• Include quiet activities such as listening to soft music, taking a warm bath, reading a favourite book, and snuggling in bed with a favourite stuffed toy or doll, etc…

• Start early. Allow sufficient time to prepare your child for bed. As he gets used to the routine, the time required to quiet down and fall asleep will decrease.

• Stay calm, keep your voice quiet, and be firm. Showing frustration will indicate to the child that she is in control, and this will simply encourage her to continue the battle.

• Be patient. The process of establishing an effective bedtime routine might take a few days or weeks, but the effort will be well worth the payoff in terms of improved functioning for your child and your family.

• Remember that helping your child get adequate sleep is important to his/her health.