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By Katharine Tate
Children and sleep, or to be more specific a lack of sleep, is a common topic for discussion. The accumulative effects of poor sleep can be significant for a growing child. A stress response in the body triggered by a lack of sleep can create a cycle of mental exhaustion, which in turn impacts on a child's learning, concentration, behaviour and overall mood.
While the physical and behavioural impacts of poor sleep are usually clear, the impact on the child’s nutrient status, which is vital for growth and development, are not always so obvious. To protect and maintain a nutrient balance there are some key recommendations, including foods and lifestyle factors, which can be implemented throughout the day to help rebalance sleep cycles and support cognitive development and behaviour.
The National Sleep Foundation recommends the amount of sleep children need ranges from 14 hours for ages 1-3, reducing to 10 to 11 hours for school-aged children. Sleep is when the brain begins “filing” the day’s information, making a state of relaxation imperative for brain development. Children who have had a good night’s sleep shouldn’t feel tired during the day, but at bed time should be able to fall asleep easily, stay asleep at night and wake up feeling refreshed.
There are some considerations that can be implemented throughout the day at early years settings and schools, which may support a child to fall asleep at bedtime. These include:
Eat and Play for Sleep