Sleep plays a vital role in a child's physical and mental development. During sleep, the body releases growth hormones, the brain consolidates memories, and the immune system recovers. However, certain daily habits can affect sleep quality, leading to restless sleep or frequent awakenings during the night.

Using electronic devices before sleep

According to Times of India, using phones, tablets, televisions, or other electronic devices before bedtime can make it difficult for children to fall asleep. Blue light from screens reduces melatonin production, a hormone that helps the body regulate its sleep-wake cycle and recognize when to rest.

Video games, videos, and other entertainment content also stimulate the brain, making it hard for children to relax. Parents should have children stop using electronic devices at least one hour before bedtime to allow their bodies to transition into a resting state.

Inconsistent sleep schedule

Staying up late on weekends and then returning to an early schedule on school days can disrupt a child's biological clock. Without a consistent bedtime and wake-up time, children struggle to establish a stable circadian rhythm, often leading to sleep deprivation, fatigue, and reduced concentration in school.

Children sleeping enough helps brain and physical development. Illustration: Kim Uyen

Eating too much or consuming sweets in the evening

Eating excessive fats or large meals in the evening forces the digestive system to work longer, which can cause bloating and discomfort, making it difficult for children to fall asleep or causing them to wake up during the night.

Sweets, soft drinks, chocolate, tea, or caffeinated beverages consumed in the evening can also keep children awake longer. Parents should ensure children eat dinner approximately 2-3 hours before bedtime, while also limiting sugary foods and caffeinated drinks.

Overly bright or noisy bedrooms

Light from nightlights, televisions, or outside windows can reduce melatonin production, making it difficult for children to achieve deep sleep. Noise from electronic devices, traffic, or household activities can also easily awaken children. Bedrooms that are too hot or too cold can further affect sleep quality.

According to WebMD, a quiet, dark, or softly lit space with a comfortable room temperature helps children sleep better and more deeply.

Vigorous activity before sleep

Running, playing sports, or engaging in exciting activities right before bedtime can increase heart rate and body temperature, making it difficult for children to relax. Similarly, watching action movies, playing video games, or other brain-stimulating activities also prevent children from falling asleep easily. Parents should encourage children to read books, listen to soft music, take a warm bath, or talk before bed to help their bodies and minds relax.

By Le Nguyen (Compiled)