Child Development

Effect of Lack of sleep in Children – Sleep Guide I

Have you ever thought as to why children need more sleep? Why should we allow them to have a peaceful & comfortable sleep? What can be the effect of lack of sleep in toddlers & kids?

If not, this article is for you. Whether or not your kid sleeps properly, this article is a must read for all since it raises your awareness and you could easily relate your child’s behaviour. From birth till adolescence, the quantum of sleep  a child needs varies significantly and has various impact on the developing personality.

Read foods inducing good sleep .

Sharing an infograph from sleepfoundation, reflecting age wise recommended sleep duration:

Sleep Infograph
Sleep Infograph

Understanding the Science behind Sleep & Growth for growing kids:

Pituitary gland of brain secrets a hormone – Human growth hormone responsible for growth in children. And the matter of fact is, in small children, it is majorly released when the sleep enters a “deep sleep” phase. This is why an infants growing body needs to have more of sleep. Not those 10 minute naps, but a proper sleep, which enters into the “deep sleep” phase & triggers the maximum release of growth hormone.

Reason why a good sleep is must & effect of lack of sleep in children :

1. All about growing strong :

Due to release of HGH during the deep sleep. It’s also researched that kids with poor sleep on  a regular basis may have stunted growth & even height.

2. Relaxation :

Their growing body needs relaxation at regular intervals. Sleep is a time when the muscles rebuild and the energy assimilates in the body. They need to sit, crawl, stand, run, play, talk & so much more from birth. Imagine the amount of energy utilized, which is why sleep is a must.

3. Immunity :

Babies & Kids with less of regular seep have weak immune system. While in sleep they release a type of protein (cytokines) which help body fight infections and de-stress the body. It has also been researched that WBC (White blood cells) production decreases which is a major factor impacting a body’s resistance to allergens or environment.

4. All of mental growth :

Effect of lack of sleep is more concerning in infants & children compared to in adults. Less sleep = Less growth hormone & it has been found that such children struggle with their problem solving abilities, have lower IQ compared to others, lack the concentration & are inattentive. They usually don’t remember the happenings.

5. Social Development :

Not just mental & academic part, less sleep also affects the social life.

“I believe all of us have experienced sometime or the other, when lack of sleep results in extra crankiness of a child. They suddenly become violent, hyperactive, have great tantrums to throw & become emotionally very weak. Sometimes the crying pangs become intolerable. “

Majorly, these mood swings are because of lack of sleep or them feeling sleepy. These aggressive behavioural changes impact social life and friend circle. It slowly grips a child of negativity from within & have serious impact of his EQ.

Lack of sleep child
It seems so;)

6. Healthy body:

Could you have ever linked Obesity & diabetes in children due to Sleep?

[One of my friend recently narrated a 3year old diagnosed with Juvenile diabetes which gave me shock waves.]

Sleep deprived kids tend to overeat, due to less production of a hormone (leptin) which signals our body to stop eating. It has been stated in many researches that with time sleep deprived children tend to get obese by the time they hit 5-7years. It also affects insulin production from high carb foods which is linked to type 2 diabetes.

7. Impacted sports time:

Sleep deprivation also leads to affected sports performances & kids become more prone to injuries. Their hand to eye coordination reduces with less sleep. This adversely also impacts their muscular development.

8. Other impacts as Inconsistent sleep & night waking, Nightmares are also common due to an aggressive mind.

Some of the triggers for poor sleep like colic or allergy gets phased out soon but issues like child anxiety lay an emotional trap for kids. So, try to bring kids into a soothing cycle atleast an hour before the bed time & ensure that a set routine is never compromised.

Things that impact a good sleep :

1. Too much screen time :

Kids rampantly watch videos, Tv’s, video games and all of this reduces their sleep time. Definitely they are curious for these objects & sometimes they are required for educational purposes also. But restrict the video time during the day & not more than 30min a day. Their video times may give us with some “Self” time, but ensure the timing & duration for a better growth of child.

2. Eating Habits :

There has to be a balanced diet for a good sleep. Too heavy or empty stomach both are not beneficial for children. Cold coffee, chocolates, tea, cold drinks they all have perfect ingredients to hamper a good night’s sleep, so better avoid them. Shall be sharing the foods inducing sleep soon, in my Sleep Guide II part.

3. Routine:

I’m a staunch believer of this. A stable consistent bed routine is a MUST for any infant, toddler, preschooler & kid.

4. Ambience :

A quiet dark room with optimum temperature works best for a child’s sleep. Ensure that there are no loud noises or background flashing lights. They distract deep sleep, which is must to produce Melatonin (Sleep hormone).

Soon, I’ll be sharing my Sleep part II & III series on factors helping child to have a great sleep. Keep watching the space:).Incase you’ve had a hard time making your child sleep, do refer to it. I believe all 3 parts of sleep shall be helpful to parents struggling for peaceful nights with the logics explained.

Happy Sleeping Momma’s. Good Luck. Any queries most welcome!

Jhilmil

Quest to live the life surrounded with the charming little bundle's of joy. When they speak, I sing, When they smile, I rejoice , When they hug, I hold them never to lose, Such is my passion for these Gifts of God.

This love urged me to navigate separately from my Travel Blog & establish an "All-In-One" Blog for budding mothers. Mum's have multi-tasked this world ,with all her professional commitments , she still makes an extra effort to be a loving, caring and be an intellectual mommy! Cheers, for me too come from the same fraternity, post having a superb academics & close to 8 years of professional experience and blessed with a little one "who has indeed changed my life from Autumn to Spring";)

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31 Comments

  1. Amber says:

    This is great to keep in mind. I always send my kids to bed by 9. Sometimes they go right to bed, other times it takes them a bit. But when they were tiny, they had a stricter routine.

    1. Ya, I’m also following the same routine, since my kid is 2.5years only. But I find so many kids going to sleep as late as 12’0clock, which prompted me to write this:)

  2. totally agree with u sleep is very much required…. even adults need it in good amount and the babies ofcourse need it for their development… everybody should follow these steps for their babies…… very informative….

    1. Thanks Shweta!

  3. Thanks for sharing this infograph. By reading all through , I have seen the appropriate recommended hours meant for kids to sleep and advantages as well.

    1. Thanks, you liked it!

  4. Nicole says:

    I’m lucky I suppose as my girls are good sleepers I just have to not them sleep too long! Great chart for reference however thanks for sharing

    1. U’re really lucky 🙂

  5. I don’t have any kids yet but this is good information to know, I know personally I need enough sleep for my mental health than anything else

    1. Yea, sleep is must not only for kids, but for we adults as well:)

  6. theterrificfive says:

    Oh my gosh I can’t even begin to tell you how much sleep affects my son. He can go from the sweetest kid to one that makes me want to tear my hair out when he gets tired. So important to get the kids to bed so they can rest and grow!

    1. ha ha ha, kids are so! But yes, sleep is very important for them!

  7. Bless is the mother who got her newborn to sleep 8hrs. Mine didn’t do that until he was 2. :/

    1. oh is it…SO I feel, I’m blessed then;)

  8. My friend and were just talking about this. I will have to send her this since she has two kids so I know she could benefit from reading this. Thanks for sharing!

    ~Crissy
    http://www.whimsicalfawn.com

    1. Great, ya do send her across, I’ll be posting sleep guide part 2 & 3, so that could be of her interest!

  9. Sleep routines were so much easier for me when the kiddos were younger. It’s so much harder now with teens.

    1. Oh, is it.. Not yet faced teenager’s sleeps;). You are making me aware, thanks!

  10. According to the chart, my daughter gets the appropriate amount of sleep for her age. I’m glad to hear that! Sleep is very important, especially for young, growing minds.

    1. Wow, that’s great!

  11. It is best to require kids to sleep in longer hours. The more sleep they have, the more energetic they become and healthy.

    1. Ya but it must be basis their age..

  12. I know sleep is really important. I wonder what they recommend for the teen years. Or whether they recommend different sleep amounts for women as opposed to men. Just curious as I work with teens and have heard about some studies. I do agree that routine is important and it works well.

    1. Hi David, for teens (14-17years) it is recommended as 8-10hours!!

  13. I agree. I think in adults too. The world needs more sleep.

    1. Ahhh.. so true, I too need so so much of sleep:)

  14. EasterBabe says:

    Great tips and infographic! I personally fall in the newborn sleeping schedule. LOL. The more sleep for me, the better for everyone around me.

    1. Oh yes, sleep, sleep n sleep!!ENjoy the phase

  15. I get the bed time ambience ready by 9pm.So we have a great bed time routine.Sleep is a priority.

    1. Really true Amrita! Thanks for reading

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