Thiloththama Jayasinghe, Jadetimes Staff
T. Jayasinghe is a Jadetimes news reporter covering Health News
Role of Sleep in Physical Growth
Adequate sleep significantly contributes to growth, development, and overall well-being in children. It impacts various spheres of health in the life of a child: everything from physical development, emotional stability, and cognition to the protection of the immune system. Understanding, for parents and caregivers, why sleep matters, and fostering healthy sleep habits may make all the difference.
Role of Sleep in Physical Growth
While sleeping, their bodies produce certain hormones that are responsible for growth. In infants and toddlers, sleep is more necessary as it promotes growth because of these hormones. It strengthens the immunity that helps the child struggle with diseases and recover from them more quickly. Inadequate sleep may lead to stunted growth, a weakening of the system that fights disease, and a general feeling of low energy, which is damaging to daily functioning.
Sleep and Brain Development
Adequate sleep plays a very important role in brain maturation, especially during early childhood. While sleeping, the brain processes information learned during the day and consolidates memory; skills are further honed. All of these things help kids retain information they learned at school and boost their cognitive abilities. Lack of sleep could bring in a host of problems such as disturbances in attention, learning disabilities, and poor decision-making.
Emotional and Behavioral Health
Children who get adequate sleep regularly are often better prepared to handle and regulate their emotions. Sleep deprivation is followed by mood swings, irritability, and higher levels of stress. Further, chronic sleep deprivation puts children at a risk for anxiety disorders, depression, and even disturbances in social relations of a child. Regular sleep prevents emotional imbalance, which makes them flexible and resilient for any change.
Impact on Academic Performance
Studies have shown that children who get adequate rest exhibit better performance at school. This is because good sleep improves concentration, the ability to solve problems, and creativity-all the things needed to learn. Conversely, not getting enough sleep can result in day-time sleepiness, poor concentration, and poor performance at school.
Physical Health and Prevention of Obesity
Sleep directly impacts metabolic health and the control of appetite. Children who get enough sleep have a lower tendency to become obese or develop other metabolic issues. In general, children who are sleep-deprived tend to have higher desires to eat high-caloric food, thus engaging in unhealthy eating patterns and developing various health issues.
Recommended Amount of Sleep at Different Ages
Infants (4–12 months) 12–16 hours
Toddlers (1–2 years) 11–14 hours
Preschoolers (3–5 years) 10–13 hours
School-aged children (6–12 years) 9–12 hours
Teens (13–18 years): 8–10 hours
Tips to Promote Healthy Sleep Behaviors
Establish a Regular Sleep Schedule : Going to bed and waking up at consistent times guides the child's body into a pattern.
Limit Screen Time : The screen, especially for hours before going to bed, disrupts sleep due to the blue light that suppresses melatonin emission.
Develop a Calming Bedtime Routine : A bath time, reading, or quiet time helps send a signal to the body it's sleep time.
Healthy Diet**: Heavy meals, caffeine, and sugar before going to bed will disrupt sleep.
