A
child’s sleep patterns
can determine how they
develop, how well they get
on with their peers and their
teachers, and even whether they grow
up to have drug or alcohol problems as
an adult. Too little sleep can have serious
health consequences. Several different
studies from around the world have
linked childhood sleep-loss with fatigue
and bad moods, attention deficit,
medical problems such as allergies
and ear infections, impaired memory,
academic problems and obesity.
It can be a bit of a challenge to
make sure our children get enough
sleep; however, with a little bit of effort,
you can literally change your child’s life
– for the better.
What keeps kids up?
Technology:
Although new technologies
are fun, educational and great for
accessing information quickly, they
come at a cost: sleep. The light that
most devices transmit decreases
melatonin production (the hormone that
makes humans sleepy), and they alert
and activate the brain, making it more
difficult to fall asleep.
Nightmares:
Bad dreams occurring
during REM sleep can contribute
to fear and anxiety, as they can be
remembered. Night terrors, which are
less common and not remembered,
are also associated with stress, anxiety
and nutritional deficiencies. Respond
promptly to nightmares, as the more
quickly you break the spell of a
frightening dream, the more quickly your
child can get back to sleep.
Nighttime fear and anxiety:
Even though
their lives seem pretty simple to us,
kids feel pressure, and they’ll benefit
if you encourage them to share those
pressures with you. Daytime stresses,
such as frightening TV, stories and
imagery, including the news, can all be
stressful for children.
How much is enough?
There’s no set number of hours of sleep
that applies to everyone – needs
are affected by growth rates, stress,
illness, activity levels and genetic
factors. However, the US National Sleep
Foundation suggests the following
number of hours per 24-hour period:
• Ages 0 to 2 months: 12 to 18 hours
• Ages 3 to 11 months: 14 to 15 hours
• Ages 1 to 3 years: 12 to 14 hours
• Ages 3 to 5 years: 11 to 13 hours
• Ages 5 to 10 years: 10 to 11 hours
• Ages 10 to 17 years: 8.5 to 9.25 hours
• Adults: 7 to 9 hours
How can you help?
• Make sure your child’s bedroom is
comfortable for them. Invest in a
good-quality natural fibre bed and
bedding. Clean, dust and dehumidify
regularly.
• Set a regular age-appropriate
bedtime and stick to it. Introduce a
calming bedtime routine, such as
bathing or reading a book.
• Turn off the night light once they fall
asleep.
• Provide sleep-friendly nutrients,
including zinc, fish oil and probiotics,
which keep kids healthier and calmer;
B6, which can help reduce nightmares;
and herbs, homeopathic and flower
essences, which can help bring
emotional balance to children.
Kirsten Taylor holds diplomas in
Naturopathy and Medical Herbalism,
and developed the SleepDrops™
natural sleep support system in New
Zealand. She will be in Hong Kong this
month offering talks in partnership with
A Mother’s Touch and Bloom & Grow.
To learn more, email clientservices@
amotherstouch.com.hk.
• Sleepy at the wrong time of day
• Struggling to stay attentive
• Acting out or being oppositional
to authority figures such as
parents or teachers
• Falling asleep very quickly
(within a few minutes) when
given the chance
Or, paradoxically:
• Being “wired” at the wrong time
of day (e.g., just before bedtime)
• Having trouble keeping impulses
in check
• Getting easily frustrated and
quickly irritated
Signs your child may not
be getting enough sleep:
Sleepyhead
Is your child getting enough sleep? asks
Kirsten Taylor
.
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