Importance of sleep for kids as they grow

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Nicole Cassey Bubbaroo founder and kids

Sleep may seem like a simple task but it is an extremely important determinate of good health in both children and adults. The importance of sleep for kids cannot be emphasised enough – children need sleep to realise their full potential. Setting up good sleep practices is an amazing gift that you can give your child and will give them the full opportunity to grow and thrive. Healthy sleep will set your child up in the early years and help them prioritise sleep throughout their life.

The Importance of Sleep for Kids

I became fascinated by sleep when I had my first child. Suddenly sleep became a really big deal to me – maybe because I wasn’t getting very much! My son Jacob was diagnosed with severe Gastro-Esophageal Reflux Disease, resulting in his failure to thrive. This in turn affected his sleep as he was constantly in distress and had a strong ‘startle’ reflex. He could escape from any swaddle we put him in! Sleep deprived and desperate, I searched for a sleep swaddle solution that would allow Jacob freedom of movement without being able to kick himself loose. There was nothing. So, I invented Australia’s first swaddle called the Joey Pouch Swaddle Wrap and Bubbaroo was born. Luckily Jacob began to feed more, gain weight and sleep better. I saw the benefits of good sleep right before my eyes as my son grew and developed. We’re now only learning about the importance of sleep for kids and adults alike as it relates to pretty much every process in our bodies…

Importance of sleep for kids Bubbaroo

What are the Benefits of Sleep?

The importance of sleep for kids can be linked to many health and educational outcomes. Sleep can help your child focus at school and assist with memory, helping your child to retain information learnt at school. Too little sleep will affect your child’s concentration, memory and ability to co-operate.

Good sleep over a long period can help reduce health problems later in life such as anxiety, depression, weight gain, obesity, heart disease, blood pressure and diabetes. Children who have sufficient sleep have been shown to have a healthier immune system, better mental health, perform better at school and are better behaved than their sleep deprived peers.

So How Much Sleep Do We Need?

The Sleep Organisation’s recommended amount of sleep per age is:

Babies

0-3 months of age 14-17 hours a day and 4-11 months of age 12-15 hours a day

Toddlers

11-14 hours a day

Preschoolers

10-13 hours a day

Junior school

9-11 hours per night

Teenagers

8-10 hours per night

Adults

7-9 hours per night

Older Adults 65+

7-8 hours per night

Making sure you get the right amount of sleep is important. Too much, too little or interrupted sleep can play havoc with your mood and day to day activities. If your young child is waking in the night, make sure they are not sleeping too much during the day or are over tired when they go to bed.

Tips for Good Sleep

If your child is not getting the recommended amount of sleep above, finds it hard to wind down or is very difficult to rouse in the morning, then make sure you follow these tips…

Screens & LED Lights

Turn off all screens at least 1 hour before bed time and dim the lights at night time.  The blue light of screens and LED lights stops our bodies from producing melatonin which helps regulate your body clock and therefore starts to prepare your body for sleep. The best way to get your daily dose of melatonin is to get outdoors around lunchtime and soak up about 10 minutes of sun. Melatonin supplements are available but natural methods are always best.

Limit screen time before bed

Diet

Always try to avoid caffeine and sugar near bedtime – a sugar high is never conducive to sleep. Eat a healthy balanced dinner a couple of hours before bed to give your body time to digest. Having said that, warm milk is often said to help relax children before bed but beware of interrupting your child’s sleep because they then have a full bladder. Bananas might be a better choice before bed because they contain tryptophan, an amino acid that helps your body to produce serotonin and regulate your body to sleep.

Stick to the Schedule

You will quickly notice how important sleep is if your child is not waking up in time to get ready for school, nursery etc. Possibly they are not getting enough sleep or you may need to put them to bed earlier to shift their sleep schedule. Try bringing bedtime forward by approximately 15 minutes every few days and see if your child find it easier to wake up in the morning.

It is essential that you encourage the same sleep time and wake up time during weekdays and weekends. This should not vary more than 30 minutes at each end of the day and is one of the best ways to keep your sleep routine on track.

Importance of sleep for kids

Exercise

Getting enough exercise during the day can help enormously with a good night’s sleep. I’m not saying you have to run your child ragged but a certain amount of exercise can help, Even as an adult if I can get some exercise during the day, it usually translates to a better night’s sleep. According to the Sleep Health Foundation, “when we feel tired through doing activities, we are more likely to relax physically and mentally at night. This helps you get to sleep and stay asleep”.  You may also like to read a blog article I wrote for the Australian Swim Schools Association titled Physical Activity – The Key to Your Child Getting a Good Night’s Sleep.

Daylight

daylight play helps sleep

The human body works like a clock – this is known as the circadian rhythm. Basically your “biological body clock” regulates your body on a 24 hour cycle. Sunlight and darkness trigger the release of hormones in your brain. Getting sunlight during the day triggers the brain’s release of a hormone called serotonin.  Serotonin is associated with boosting mood and helping a person feel calm and focused. At night, when it’s darker the brain is triggered to make another hormone called melotonin. Getting sunlight during the day can help your body clock set back during the night by stopping melatonin production and increasing the feel good hormone serotonin.

Sleep Routine

The importance of sleep for your child starts when they are very young. It is always optimal to start a sleep routine when your child is a baby. If you missed the boat, don’t worry you can always train a child and an adult but you need to start as soon as possible. Firstly ensure that the main meal is not too close to bed time. It’s not comfortable going to bed on a full stomach plus it could affect your sleep. Next give your child a warm shower or bath. This is a sure fire way to help your child wind down and think about nothing for a while. A warm bath can raise your temperature and then the cool down period after the bath is what relaxes your body and brings it down to the perfect temperature for sleep.

Next pop your child into their pyjamas and their baby sleeping bag and this will further help to cue them that bedtime is not too far away. Children like the certainty of knowing what is coming next. You cannot expect them to just stop playing and fall asleep – its a gradual process and one which takes time. Some kids will need more wind down time after their bath than others. Just make sure it doesn’t involve a screen or a noisy game – something quiet and relaxing should do the trick. Reading a book (or a few books) can become the final step in the routine. Reading is a great way to have a close cuddle with your child, help them relax and improve their literacy.

Reading before bed

You can start a bedtime routine with your child when they are very young and this will carry on through their life into adulthood.

Role Play Going to Sleep

A really useful way to prepare your child for bed is to role play going to sleep using toys. This can easily become part of the bedtime routine mentioned above. Ask your child to get their toys ready for sleep or packed away for a rest. This might involve “parking” all the cars and trucks in a “garage” for an overnight rest. Many children have a favourite soft toy (or a couple) which they can tuck into bed next to them. Speak gently and quietly and role model for your child how to put their toys to bed and explaining to them the importance of sleep for kids and toys! After all, everyone needs to have a rest at the end of a busy day. This will become a fun and easy way to help your child wind down for sleep.

Sleep Environment

Make sure your child is sleeping in optimal sleep conditions. The room should be cool, quiet and dark. Parents often want to heat the room for a child but a cooler room is much more likely to provide a better environment for sleep.

Remove electronics. Install block out blinds or curtains if light is a problem. Keep the bedroom as a place for calm and a soft, conducive atmosphere for sleep. For younger children keep toys in a different area of the house so that the bedroom becomes a place of relaxation only and not a stimulating play area.

What if sleeping is difficult?

As babies, some kids are difficult to get to sleep and others a dream. If you think your child is having difficulty sleeping then you might notice some of these signs:

  • forgetfulness
  • irritability
  • low motivation
  • learning difficulties
  • difficult behavior

If you are concerned about your child’s sleep, you need to see a paediatrician.

I know that good sleep is not always easy. My son Jacob has had trouble falling asleep so it’s been something we’ve had to work on too. The important thing is to make sleep your number one priority!

Nicole Cassey

written by

Nicole Cassey

Nicole Cassey, Mum to Jacob and Emily, founder and general dog’s body at Bubbaroo. Nicole was inspired to create Bubbaroo and Australia’s first swaddle after the personal experience she had with her first child, Jacob.

Nicole explains "It is such a steep learning curve becoming a parent. Getting to know the baby you created and finding your groove as a parent. You sometimes feel like you need to become a detective to try to interpret your baby's cues, personality, cries and behaviour. This is my passion to help parents on their journey, especially new parents as they transition to parenthood."

Nicole has a passion for sharing knowledge and community, regularly organising and presenting at various expectant parent and sleep workshops. Nicole ensures she is up to date with the latest evidence-based safe sleep and health research. Bubbaroo collaborates with experts in their field that share similar values and philosophies and have a passion for helping and supporting parents and expectant parents.

Nicole’s attention to detail with the creation of her premium quality baby, toddler and child sleepwear is exceptional. Nicole has been committed to ensure that Bubbaroo is not just a mass market brand producing products, Nicole’s focus is on helping your baby sleep safely in products that stand the test of time.

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