Five Benefits of Increasing Healthy Sleep in our Children

Did you know that this week marks the 25th anniversary of Sleep Awareness Week?  Hosted by the National Sleep Foundation (www.thensf.org), this week, “is a call to action for the public to recognize their sleep as a crucial part of health and well-being.” 

March 17th is also World Sleep Day. Hosted by the World Sleep Society (https://worldsleepsociety.org), also with a “global call to action to organize sleep health awareness.”   While many are out celebrating little green men today, (I see you Chicago!), the nerd in me is all about promoting healthy sleep.

Why is sleep so important? In a few words—it affects all of us. In a 24/7 world, where work seems to be prioritized over everything else, it’s easy to get complacent about it. It even affects our kids who are often over-scheduled, and pushed to over-achieve, with early morning and later evening clubs and practices, early school starts, and too much homework.  Even our babies, who we are told “will eventually grow out of” the multiple night wakings, are suffering the consequences due to society shaming regarding any and all parenting decisions.  I don’t know what it is about American society that continues to put sleep at the bottom of the priority list, but the above two organizations are spot on with their calls to action this year!

I’m a sleep consultant, a science nerd, and it’s also my birthday week, so I’m going to preach a little bit. (Hey, it’s only Sleep Awareness Week once a year!) I’ve said it before, sleep is a physiological need. It is at the base of Maslow’s hierarchy of needs along with clean air, shelter, and food.  Without it our bodies

cannot function, and we cannot progress to the other levels of survival and fulfillment. And babies need more sleep than adults, for good reason—there is a rapid and significant amount of growth happening. Here are 5 reasons why babies and children need more sleep:

Brain Development

Sleep is crucial for the development of a baby's brain. During sleep, the brain processes and consolidates information, helping to create new neural connections and pathways, which leads to better retention of learned skills and abilities. This doesn’t just apply to nighttime sleep either. Babies who take regular daytime naps show an increased ability to recall language, develop skills, and think creatively over those who don’t. [1]

Physical Growth

Not surprisingly, sleep is also essential for physical growth. During sleep, the body produces growth hormone, (hGH) which stimulates tissue growth and repair. Even though the body appears relaxed when baby’s sleeping, there’s a whole lot going on inside! Cells in the cartilage called chondrocytes and cells in bones called osteoblasts receive signals from hGH to increase replication, which is a fancy way of explaining how bones grow longer, thicker, and stronger.[2]

Emotional Well-being

Sleep is critical for emotional well-being. Babies who don't get enough sleep are more likely to experience mood swings, irritability, and have difficulty regulating their emotions. According to Dr. Dean Beebe, director of the neuropsychology program at Cincinnati Children’s Hospital Medical Center, “Inadequate sleep causes children to have problems regulating the ups and downs in their moods, leading to wider and more rapid reactions to relatively minor events. Children who don’t get enough sleep also don’t pay attention as well, are less likely to think before they act, and don’t seem able to solve problems as well.”

Immune System Function

Sleep helps to boost the immune system, helping babies (and adults as well)  fight off infections and illnesses. How? During sleep, your body produces and releases various types of immune cells such as cytokines, T-cells, and natural killer (NK) cells. These cells are responsible for

identifying and targeting pathogens, such as viruses and bacteria, and initiating an immune response to eliminate them. Adequate sleep ensures that your baby’s system is properly loaded with these essential immune cells to fight off infections.

Better Parent-Child Relationships

Finally, getting enough sleep can improve the quality of your relationship with your child. When your child is regularly getting the sleep they need, they are more likely to be cooperative, cheerful, and responsive. In turn, you’ll experience less conflict and frustration with your little one. I don’t think I’m overstating the case when I say that a happier, more well-behaved child is something we’re all striving towards, am I right?

So, how can you help your child get more sleep? Here are five of the biggest changes you can make tonight to start helping your little one get the sleep they need.

●        Establish a consistent bedtime routine that includes relaxing activities such as reading or listening to music.

●        Set a regular bedtime and wake-up time, even on weekends.

●        Create a sleep-friendly environment by ensuring that your baby’s room is cool, dark, and quiet. (White noise machines being a notable exception.)

●        Avoid screens (TV, tablets, smartphones) before bedtime, as they can interfere with sleep.

●        Encourage your child to engage in physical activity during the day, as this can help them fall asleep more easily at night.

 So happy Sleep Awareness Week, everyone! I know that most of you aren’t as obsessed with the subject as I am, but I’m grateful that you’ve taken the time to learn a little more about what makes sleep so important, and how you can help your little one get as much as they need. If I’ve helped you accomplish that, I feel like I’ve done my part to further the awareness.

[1] https://www.karger.com/Article/FullText/508055

[1] https://my.clevelandclinic.org/health/articles/23309-human-growth-hormone-hgh