During sleep, the body recovers, the brain processes emotions, and hormones regulate growth and mood. Children who frequently experience sleep disorders, such as sleep apnea, insomnia, or restless legs syndrome, will have their circadian rhythm disrupted. This disruption leads to a decline in both physical and mental well-being.
Impact on emotions
One of the first signs of interrupted sleep is mood swings. Sleep problems, like nightmares, make children anxious about bedtime, potentially leading to prolonged insomnia. A disrupted circadian rhythm can imbalance stress hormones, causing children to become easily agitated, fearful, and struggle to cope with stressful situations. Even minor challenges can trigger an overreaction. If this continues, it may increase the risk of developing anxiety disorders, depression, or other mood disorders as children grow.
Impact on cognition
While sleeping, the brain consolidates memory, enhances learning ability, and regulates emotions. Without adequate rest, children often struggle with concentration, decision-making, and problem-solving. They can quickly feel overwhelmed by schoolwork. Persistent poor academic performance can lead to negative self-perception.
To help children sleep well, families can implement several strategies. These include turning off bright overhead lights and using soft lighting to activate the body's natural sleep signals, which aids in regulating the sleep-inducing hormone melatonin. Devices like tablets, televisions, and phones emit blue light that inhibits melatonin production. Therefore, children should replace screen time with quiet activities such as drawing or reading. Breathing exercises, muscle relaxation, or short meditations can also help reduce restlessness and improve sleep quality.
Hunger can make children restless, but high-sugar or high-fat foods also hinder sleep. If a bedtime snack is necessary, parents can offer warm milk, a banana, a few almonds, or a small bowl of oatmeal. It is best to avoid chocolate, spicy foods, or caffeinated drinks. Children sleep better in a safe, familiar environment. Parents can involve children in choosing their favorite pajamas or a beloved stuffed animal beforehand, which helps create a sense of comfort and security.
By Le Nguyen (Source: Times of India)
