Sleep is vitally important for children’s growth, development and overall health. Getting enough high quality sleep has been shown to benefit children physically, cognitively, emotionally and socially. Establishing healthy sleep habits early on can have lifelong positive impacts.
How Much Sleep Do Children Need?
If you are working with a foster agency like Foster Care Associates Scotland, know that sleep requirements change as children grow up. The recommended amount of sleep per day based on age is:
- Infants: 12-16 hours (including naps)
- Toddlers and preschool children: 11-14 hours
- School-aged children: 9-12 hours
- Teenagers: 8-10 hours
Newborns spend up to 16 hours asleep, about double the adult amount. As children grow into teenagers, their sleep needs decrease but getting sufficient good quality sleep remains essential.
The Effects of Insufficient Sleep
Not getting enough sleep can negatively affect children’s physical health, mental health, cognition and behaviour in various interrelated ways:
Physical Effects
- Impaired immune function and increased risk of illness
- Disruption of growth hormone secretion needed for growth and development
- Increased risk of obesity, diabetes and other metabolic disorders
Cognitive Effects
- Difficulty learning, focusing, concentrating and retaining information
- Impairment of memory, creativity, problem-solving skills and motivation
- Reduced ability to process information and make good decisions
Emotional Effects
- Heightened sensitivity and emotional reactivity
- Increased irritability, anxiety, depression and other mood issues
- Difficulty regulating thoughts, emotions and behaviour
Social Effects
- Struggles with interpersonal relationships due to moodiness and irritability
- Difficulty interacting positively with peers at school
- Problems controlling impulses and behavioural outbursts
The Benefits of Healthy Sleep Habits
Encouraging healthy sleep habits provides children with the sleep duration and quality needed to thrive. Tips include:
- Maintaining a consistent bedtime and wake time, including weekends
- Having a relaxing pre-bed routine like bath, massage or reading
- Avoiding screens and stimulating activities before bedtime
- Ensuring the sleep environment is optimised for sleep
- Using transitional objects to soothe toddlers at bedtime
Adequate sleep enhances children’s mood, behaviour, learning, immunity, growth and overall health. Establishing early positive sleep routines improves self-regulation skills for lifelong benefits.
Managing Bedtime Issues in Younger Children
Here are some effective strategies for dealing with bedtime resistance in toddlers:
- Stick to a consistent bedtime routine. Establishing a predictable sequence of quiet, calm activities like bath, brushing teeth, bedtime story and lullaby signals to a toddler’s body that it’s time to sleep.
- Set appropriate limits and boundaries. Clearly communicate the bedtime rules and don’t give in to demands for unlimited stories or getting up repeatedly. Be warm but firm and consistent.
- Do quiet bonding time. Spend 10-15 minutes cuddling or massaging your toddler to help them relax before bed. This connects you emotionally.
- Use positive reinforcement. Praise your toddler when they cooperate with the bedtime routine to reinforce the desired behaviour.
The effects of insufficient sleep on the developing child can be significant and long-lasting. That’s why it’s critical for parents to prioritise age-appropriate, consistent and optimal sleep habits starting early on. Your GP can provide guidance on children’s changing sleep needs for healthy development.
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