Sleep is a very integral aspect of a child’s daily life. This is not only about having time to rest; sleep occupies a significant position in the child’s development. It is considered a crucial part of children’s development and this article will discuss the reasons why children need to sleep and the impact of sleep on children’s physical health, brain, emotions, and wellbeing.
In This Article
Why Sleep is Important?
Sleep is when the body and mind undergo numerous vital processes of recovery, development, and preparation for the subsequent day. In children, this process is even more essential because they are in a state of development and training all the time. Before we proceed to discuss such consequences, we should disentangle how sleep affects different spheres of a child’s life.
Physical Growth
Sleep plays significant functions in the growth and development of the body. A child’s physical growth is one of the critical functions of sleep. As the body is in deep sleep, hormones required for growth are produced. These hormones are crucial for:
- Building muscle
- Repairing tissues
- Growing bones
If these processes are not facilitated by enough sleep, they can be affected, resulting in issues such as slow growth and little strength in muscles. Children require more sleep than adults because their organs are developing and growing throughout their childhood stage.
Brain Development
The brain of a child is very active, especially during the night when it is asleep. This is the time when the brain consolidates all information and knowledge that the person has obtained throughout the day. Good sleep helps:
- Improve memory
- Enhance learning
- Develop problem-solving skills
Sleep is also very important as it contributes to the acquisition of various skills, such as thinking, reasoning, and understanding. When children have comfortable and cozy beds and sleep through the night, they have better concentration in class and thus are more productive in class and acquire more knowledge as compared to those who don’t.
Emotional Health
Sleep does not only result in physical and brain development but also has an important role in the emotional well-being of individuals. Lack of sleep can lead to:
- Mood swings
- Irritability
- Increased stress
When children obtain adequate amounts of sleep, they can easily control their feelings. It makes them happy, calm, and cooperative most of the time than when they are sad or angry. He needed to make sure children who slept well would cope better with the challenges and frustrations in life, which is good for their psychological health.
Immune System
These ailing bodies, especially those of children, need their strength built up by a good night’s sleep. This is so because children have not fully developed natural immunity to diseases and therefore require immunization. A child who is not well-rested is a child whose immune system is not as strong as it should be and therefore, the child can easily catch cold, flu, and other ailments.
Academic Performance
Sleep significantly affects a child’s performance in school. Children who get enough sleep are more likely to:
- Pay attention to class
- Understand lessons better
- Perform well in tests and assignments
In contrast, some children barely get enough sleep in their lifetime, and the outcomes are poor concentration, poor memory, and lack of alertness. This can have negative consequences in terms of academic achievements and grades received.
Social Skills
Sleep also influences behavior or how children relate to other people. A child who has been taken for a nap is likely to exhibit better social and interpersonal skills. They can:
- Communicate more effectively
- There are several ways to make friends more easily:
- It was found that students work well in groups.
Another negative impact that children experience when they are tired is that they may have difficulties in dealing with their peers. The child may become more isolated or have more arguments with other children.
How much sleep does a child need?
Every child must get enough sleep as this depends on the age of the child.
- Newborns (0-3 months): They work up to 14-17 hours a day.
- Infants (4-11 months): Twelve to fifteen hours of the day.
- Toddlers (1-2 years): The respondents spent 11-14 hours a day at the workplace, which indicates that the employees in the IT sector work long hours.
- Preschoolers (3-5 years): It was ten to thirteen hours a day.
- School-age children (6-13 years): Between 9-11 hours a day
- Teenagers (14-17 years): They claimed to spend at least 8-10 hours a day on Facebook.
It is essential to understand that all the provided information is mere suggestions. Some children may require more or fewer hours of sleep than the recommended number of hours. This means that parents should closely observe their child and see how the child behaves and feels. If a child looks sleepy or has difficulties opening his or her eyes during the day, most likely the child is not getting enough sleep.
Tips for Better Sleep
Create a Sleep-Friendly Environment
The bedroom should be a place where one can relax and be able to sleep easily. Make sure it is:
- Quiet
- Dark
- Cool
- Comfortable
A child may be scared of the dark, so having a nightlight is useful but it should not be bright.
Establish a Daily Sleep Routine
Consistency is key. They should be taken to bed and wake up at specific times of the day including on the weekends. This way, their body rhythm is synchronized and they can sleep and wake up without much difficulty.
Establish a Bedtime Routine
Establishing a proper and calming bedtime ritual for the child is also useful to let the child know when it is time to sleep. This routine might include:
- Taking a bath
- Reading a story
- It is alright to listen to soft music.
- Brushing teeth
These routines can be a series of activities that are repeated every night and are effective in preparing the children for sleep.
Limit Screen Time Before Bed
The light emitted from screens such as television, tablets, and mobile phones disrupts the production of melatonin, which is a natural hormone that controls sleep. It is advisable to limit the time spent on the screen especially one hour to the time before going to bed. It is recommended to practice quiet forms of entertainment such as reading or any other quiet pastime.
Encourage Physical Activity
Physical exercise also helps children to have better sleep quality as well as a faster sleep onset. On the other hand, it is advisable not to take them for rigorous exercises just before bedtime because this will make it difficult for them to sleep.
Watch What They Eat and Drink
Specifically, the consumption of certain foods and beverages can impact children’s sleep. Do not feed them a lot of food, caffeinated products, or foods rich in sugars during the evening. If they are hungry, they can have a piece of fruit or a small glass of milk since it is considered a light snack.
Address Fears and Anxieties
At other times, children may fail to sleep well because they are either frightened or have other related fears. Explain to your child about the reasons for their fears and make them understand that there is nothing to be scared of. When they feel scared, a comfort object such as a stuffed animal is helpful.
When to Seek Medical Help
However, if your child continues to have sleep problems after implementing these strategies, it would be wise to consult a physician. It is important to note that sleep disturbances may indicate a condition such as a sleep disorder or another medical condition. A doctor should be consulted to determine if there is any issue that needs treatment and if so, what should be done.
Resting for Success: The Vital Role of Sleep in Children’s Lives
Children in particular need a lot of sleep and it is very important for the development of their body and mind. It aids in building their muscles and bones, enhances the functioning of the brain, and also regulates their moods. It is a well-known fact that if children are well-rested then they are going to be healthier, happier, and even more effective learners. They are also more playful, and eager to learn new things as compared to the others who are tired after a long day at school.
Developing positive habits is the foundation. Minimizing noise and light, as well as providing a comfortable, cozy cocoon can help a lot. It is also important to have a set time for going to bed and waking up since it puts children on the right schedule. To reduce their activity level and make it easier for them to fall asleep, they can read a story or listen to music before bed. It is also advisable to reduce the time spent on screens before bed because the lights from the screens delay the production of melatonin in the body.
Parents can also play their part by making sure that children engage in vigorous activities during the day and that they eat healthy meals. Refraining from taking large meals, caffeinated products, and sweets before bedtime can help one to avoid having sleep issues. It is also important to be able to discuss with the children any issues they may have, such as fears or worries that may prevent them from sleeping soundly at night.
If the child is still unable to sleep after all these measures have been taken, it may be time to consult with a pediatrician. Sleep disorders may at times indicate some other condition that needs to be handled as well.
In other words, ensuring that children have adequate quantity and quality of sleep is one of the most beneficial activities parents could engage in for the sake of their offspring’s health.
Play is important to help children grow big, smart, and strong and sleep is essential to help children feel good emotionally. With some helpful advice and the right conditions, it’s possible to teach children proper sleeping patterns that will stick with them for years to come. Sleep is not only a break from the day’s activities; it is a vital aspect of a child’s development and the foundation of their joyful and successful life.
Mysa York 
Zohaib Sunesara