Sleep: An Important Factor in a Child's
Growth and Development
One of the most fundamental things to any child's health is quality sleep. Sleep is as important, if not more important, than nutrition to a child's growth and development. Children who suffer from any number of sleep disorders have higher rates of ADHD, anxiety, learning problems, growth issues and more. Adults spend about one third of our lives sleeping. For children, depending on the age, it can be 50-60%! If there are problems with the quality or duration of sleep, tendencies for attention and learning problems can become much worse.
Sleep Throughout Life: A Visual Journey
(0-3 months)
(4-11 months)
(1-3 years)
(6-12 years)
(18+ years)
Percentage of each day spent sleeping shows how crucial quality sleep is for development
What Factors Affect Sleep?
So what are the factors that affect sleep? What are the necessary components that go into quality sleep?
The Importance of Consistency
First off, consistency is important. Set bedtimes, bedtime routines and waking times are important. From a biological standpoint, humans have a circadian rhythm. Our body will anticipate our sleep cycle and become accustomed to a time schedule. Having a regular evening routine (dinner, bath, books, bedtime) helps an individual child or adult fall asleep easier, stay asleep longer and wake refreshed. Being overtired can have the opposite effect on sleep. It can be harder to fall asleep and the normal progression from deep to REM sleep can be disrupted.
Set Bedtimes
Consistent sleep and wake times help regulate your child's circadian rhythm and make falling asleep easier.
The Blue Light Problem
Screen Time Warning
One factor that can make falling asleep more difficult is the blue light from screens. Most screens emit a wavelength of blue light that actually suppresses an individual brain's production of melatonin, the sleep hormone. Using screens in the 1-2 hours prior to sleep can result in a child having a difficult time drifting off to sleep.
In addition, most "screen" related activities result in an active brain state. It can be hard for a child to shut down after being revved up by video games, YouTube videos, or looking at social media. Quietly reading, low key playing, or even practicing mindfulness for a few minutes are much more conducive to transitioning to sleep.
Better Evening Activities
- Quietly reading books
- Low-key playing (puzzles, building blocks)
- Practicing mindfulness or deep breathing
- Gentle stretching or yoga
- Quiet conversation with family
Natural Sleep Aids
Safe Natural Options
If your child has been having a hard time falling asleep, something that can help is taking a Calcium/Magnesium supplement. There are a variety of these types of gummies or tablets labeled as being a sleep aid. Taking a melatonin supplement is also an option, although recent concerns have been raised regarding everyday use so at this point, using melatonin as an occasional sleep aid is probably more prudent.
Sleep Quality During the Night
Once asleep, does your child sleep quietly and calmly or are they an active sleeper? If they are mouth breathing, snoring, or frequently repositioning themselves throughout the night, the possibility of obstructive sleep apnea (OSA) should be addressed. Sleep apnea is very common and often underdiagnosed in the pediatric population. Most commonly enlarged adenoids are a factor.
Children with obstructive sleep apnea are at much higher risk of ADHD, anxiety and other neurodevelopmental problems. Bedwetting is more common and in more severe cases OSA can affect a child's growth.
If your child is showing potential symptoms of airway obstruction (snoring, mouth breathing, thrashing about all night, etc.) then an evaluation should be done to assess this. Why? If you think about it, this seems obvious. The brain needs oxygen all day and night. If a child is having to work harder to breathe all night, then they will always feel tired and never caught up on rest. How can the brain be expected to function at its best if it doesn't get a full dose of oxygen at night and never be allowed to be fully rested? Addressing OSA and allowing the child to breathe comfortably and sleep deeply can have a huge positive impact on a child's mood, ability to focus and learn.
Sleep Duration Requirements
Finally, is your child sleeping long enough at night? Although there is some variation between children, here are the general guidelines:
Toddlers
Including naps during the day
School Age Kids
Per night for optimal function
Middle School & Older
Per night for teenagers
With families' busy schedules these days, extracurricular activities, sports and social functions often keep children up too late limiting the number of hours of sleep available and disrupting the routine that was discussed earlier.
Summary: Maximizing Sleep Quality
To summarize, parents should help their children maximize both the amount and quality of their children's sleep. Helping them establish a routine in the evening and mornings is the first step. Being aware of possible factors that can disrupt the quality of their sleep will allow parents to help their kids get the rest they need to grow and function at their best.
How We Address Sleep at 1-to-1 ADHD & Anxiety Solutions
At 1-to-1 ADHD & Anxiety Solutions we believe that there are multiple factors that contribute to the development and progression of learning problems and anxiety in children. Sleep is an important one. As part of a child assessment and treatment plan, the quality of every patient's sleep is assessed. If there are concerns regarding sleep apnea or other disruptions in sleep, the appropriate recommendations and referrals are made. In addressing all of the relevant issues, it is our hope to maximize a child's growth, development and happiness.