The full sleep of children is one of the important factors for their health and proper development. Russian pediatric endocrinologist, candidate of medical sciences Anastasiya Sinitsina provided information about the negative effects of sleep deprivation on the body. Sleep has a significant impact on immunity, weight, mood, and cognitive functions.
What consequences does sleep deprivation lead to?
Insufficient sleep causes a number of problems in both children and adults:
- Emotional disturbances – increased irritability, anxiety, and stress.
- Decreased memory and attention – a decline in learning abilities in children.
- Slower reaction time – the body responds 45% less to external stimuli.
- Impact on physical and mental development – increased symptoms of attention deficit and hyperactivity syndrome in children.
Additionally, full sleep helps improve children's academic performance in school. Just an extra 20 minutes of sleep can significantly enhance a child's ability to learn.
Recommended sleep durations for children
Pediatricians and doctors recommend the following minimum hours of sleep for children:
- From 1 to 3 years old – at least 11 hours.
- From 3 to 6 years old – at least 10 hours.
- From 6 to 13 years old – at least 9 hours.
- From 13 to 17 years old – at least 8 hours.
Sleep phases and their importance
Sleep is divided into two main phases: rapid and slow phases. The third stage of the slow phase is considered the most important for children, as this is when growth hormone – somatotropin – is actively produced.
Somatotropin affects the following processes in children:
- It helps with uniform growth.
- It accelerates muscle development.
- It enhances protein synthesis and stops its breakdown.
- It accelerates fat breakdown and aids in muscle mass growth.
- It increases calcium absorption in bone tissue.
How can sleep quality be improved in children?
According to experts, children should go to bed no later than 10:00 PM. This is because somatotropin is produced at its peak between 11:00 PM and 1:00 AM. To ensure high sleep quality in children, the following should be adhered to:
1. Stop eating 2-3 hours before sleep – especially fast-digesting carbohydrates (candies, cookies, pastries, etc.).
2. Limit gadgets and television 2 hours before sleep – this prevents excessive stimulation of the nervous system.
3. Establish a routine – consistently maintain the times for going to bed and waking up.
When should a specialist be consulted?
If a child frequently has nightmares, screams in their sleep, or exhibits "sleepwalking," this may indicate sleep problems. In such cases, it is recommended to consult a neurologist or pediatric endocrinologist.
Full sleep is crucial for children's physical and mental development. It strengthens children's immunity, reduces stress levels, and improves memory and attention. It is very important for parents to establish a proper routine for their children and create healthy sleep conditions.
