The importance of sleep

By Marja Blom

photo: Kim Anderson

Does your child suffer from irritability, mood problems or  concentration problems? 

Check out if he gets enough sleep. A lack of sleep can cause plenty of problems.

To get our children to sleep is not always a  matter of course. I experienced that when my child was about 2 years old and cried  night after night. It was just when I needed it so much because my few months old baby cried a lot at daytime. So there I was ,a zombie, living on the edge of going crazy. Just when I thought I reached the edge I made a phone call to ask for help. The man on the other side of the line told me that there was a big waiting list for parents with children with sleeping problems. He reassured me however that with some determination I could deal with it myself and he sent me a little booklet titled “Children with sleeping problems, a workbook for parents”.

I sat at the kitchen table with a cup of coffee, reading that my problem could be solved within a week. The book told me that tears of my child could provoke some feelings in me which makes it harder to deal with my child in a down to earth manner.  Basically what they were trying to tell me was that I had to toughen up and take a stance. The book went on to explain that when my child was crying at night I had to wait 5 minutes before I could go to her room to reassure her. I was not allowed to pick her up and had to leave after a few minutes. Than I had to wait another 10 minutes and reassure her again. Gradually I had to increase the time till she fell asleep. After a couple of days I could enjoy my first full night of sleep. My children grew older and instead of crying there was moaning and whinging at bedtime. My children tell me that I ruin there social life because their friends are allowed to watch late TV programs, which they discuss at school. They are good at making me feel bad but I stay strong and tell them to go to bed because a good night sleep will make them happier, healthier, prettier and smarter.

So what happens during a good night sleep?  Sleep progresses in stages. The first four are called Slow Wave Stages (SWS) The fourth stage is the most important because during this stage your child is in a deep sleep. During this sleep growth hormones are released. These are not only important for growth but also for bodily tissue repair.The parts of the brain which have the most activity during daytime are the ones which regulate emotion, decision making and social interaction. There is hardly any activity in these parts of the brain during deep sleep. It is in these areas that children have problems when they suffer from sleep deprivation. A lack of sleep also weakens the immune system.

SWS is followed up by REM sleep. REM stands for Rapid Eye Movement because during this stage the eyes move back and forward. Because during REM sleep people dream scientist think that the eyes act as if they scan the situation they dream about. REM sleep plays an important role in brain development. New born babies spent 70 % in REM sleep an 8 year old about 22% and in late adulthood it is about 15%. Research has shown that during REM sleep memories get hard wired in the brain. Gifted children and college students during an exam period, spent more time in REM sleep than others. So how much hours sleep do our children need to have a good night sleep? Toddlers (1-3 years) need 12 till 14 hours, Preschoolers (3 - 5 years) need 11 till 13 hours, schoolage children (5 – 12 years) need 10 till 11 hours and teens need 9 hours of sleep. It is hard for teenagers to get 9 hours of sleep because these days they have a busy schedule of schoolbuses that leave early, school, sports, homework and they hold jobs as well. Furthermore when it is time to go to bed teenagers don’t feel tired because their biological clock is changing. Night time is starting later in the brain but the morning is starting later as well. That is why teenagers are hard to wake up. Enough sleep is however very important for them. More and more younger children are not getting enough sleep either and therefore we should establish good bedtime habits.

To make sure that your child is going to bed in time set up a calming down routine which would take about 30 minutes. This could consist of changing into pyjama’s, brushing teeth and reading a story. Older children could read by themselves or listen to relaxing music for half an hour. Make sure however that the lights go off after that time. Your child needs a dark room to be able to sleep. If he is afraid of the dark leave the door open and the light on in the hallway or have a nightlight in his room. Some glowing-in-the-night stars on the ceiling might help and they could have a calming effect as well. If you have a strong willed child who keeps turning the light on than just screw the light bulb out.

Don’t let your child eat or drink too much after 6 pm. This can lead to digestive problems at night and it also makes it harder for your child to get up in the morning. Try to have lighter meals in the evening or eat your dinner earlier. A glass of warm milk and a piece of fruit are good choices just before bedtime. Heavy foods and sugary drinks stimulate the brain and keep your child awake. Another stimulant is exercise. Exercise during the day is excellent and promotes a good night sleep. At night your child has to calm down however. Mum is right when she says that a rough and tumble with dad hypes her child up to much.

The room in which your child sleeps has to be cool. One of the reasons is that your child could get a dry mouth. Check if he has enough blankets. A hot water bottle will keep him warm and can also work very soothing. If you looked after all your child’s needs and if you have set your limits than you will get rewarded with some treasured time for yourself. If nothing works you might visit a doctor to see if your child might suffer from a sleeping disorder. It is worthwhile to check this out if you want happier, healthier and smarter children.

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