Sleep! One of the most important part of health and we often neglect it due to many reasons. Do we know sleep is that powerful part of lifestyle that put lot of things straight like you wake up fresh in the morning, at the same time energetic and this is equally important for children and adults?
Here we are going to discuss why good sleep is so very important for the kids.
Those kids who sleep well, they do not only have good health but at the same time they have improved memory functions and yes how can we miss that their height grows amazingly well.
Benefits of sleep for kids–
Let us take a look on what perks your child gets if the takes proper sleep,
- Helps in building the good concentration power-
It has been proved in many studies that kids who takes proper sleep are found to be more attentive, active and has good concentration power.
- Helps In reducing Behavioral problems–
Yes, that is true that kids who take better sleep are found to be less hyperactive, less fatigued, less aggressive too. This happen because when they sleep it gives rest to the whole body and which is definitely important to reduce the behavioral problems.
- Prevents childhood obesity-
This is absolutely true because the hormones that suppress the hunger are determined by the quality of sleep so, if your child does not have proper sleep it will lead to more hunger pangs than required and leads to overeating which in turn might be a cause of increasing obesity in teenage and later stages.
- Releases growth hormone-
Quality sleep releases growth hormones. This hormone helps in normal growth and other bodily and brain development.
- Build Up Immunity-
Kids who take proper quality of sleep are found to be stronger and fall less sick.
HOW MUCH SLEEP REQUIRED?
- Newborns of 1-4 weeks old have tendency to sleep for 16-17 hours, however they cannot distinguish between the day and night sleep schedules.
- Newborns of 1-4 months tend to sleep of same amount of hours but they start sleep little longer at night but they still have to struggle with sleeping times because of frequent feeding.
- Infants of age from 4 months to 1 year start sleeping more in night and it’s the best time to develop sleep habits to your child and they sleep of same amount of hours along with 2-3 small naps during daytime
- Toddlers till age of three requires 12 hours of sleep but they often experience disturbed sleep because of the parents schedules ,so it’s important to check whether your child sleep doesn’t get disturbed by your own schedules
- Kids who are in age from 4-6 years requires for about 11-12 hours but at the same time they need a small nap during the daytime
- Kids who are in the age from 7-12 years need approximate 10 hours of sleep but they often get 8-9 hours of sleep
- Teenagers requires for about 8-9 hours of sleep but they are not able to meet this requirement because of high demand of school work, homework and it has mostly been found that they sleep for about 6-7 hours
Note: It is not just the number number of hours, make sure, when your child sleep his/her quality of sleep is also good.
The Foods that will help your child to sleep better
- Bananas- As per many researches, bananas are always associated in giving your child proper sleep. It is rich in magnesium, which helps to relax the muscles, which helps in improving sleep quality and not only has this, bananas contained melatonin and serotonin, which helps in regulating the sleep cycles.
- Dairy Products- Dairy products are indeed your kid’s best friend, we always heard that it will keep your child bones strong and gives the protein that your child needed for proper growth and development, so dairy products doesn’t only help in above, when taken before bedtime it will give you absolutely good and sound sleep as its packed with an amino acid called tryptophan which promotes good sleep not only in kids but also in adults. Dairy product is the real Hero for your kids. Not only this, you can include cottage cheese, yogurt and cheese throughout the day as well.
- Wholegrains- Like the name said whole grains give your kids wholesome benefit when it comes to sleep. When carbohydrate based foods pass through your child’s mouth, into the stomach, insulin is released to act on the influx of the converted carbohydrate (glucose) flowing through the bloodstream. Insulin brings down the concentration of amino acid, with the exception of tryptophan. Tryptophan flows to the brain during this process, because it is not affected by insulin. When this amino acid reaches the brain, it is changed to serotonin. You can include oatmeal, whole-wheat roti, whole-wheat pancakes, rice, and whole-wheat pasta or something in form of cereal that will help in regulate insulin levels that help in giving good sleep.
Foods rich in tryptophan
- Fish such as Salmon, Tuna etc.
- Lentils and pulses
- Whole eggs (Including egg yolk)
SLEEP TIPS FOR CHILDREN
- Introduce good sleep habits right from the start
- Create an environment that helps the child to sleep. Keep the lights minimum, room cool and quiet
- Make sure that there is no TV or computer switched on which will distract sleep
- Avoid caffeine
- Put your child to bed at the same time on all days
Encourage importance of sleep in your children at an early age. This will help your child be happy, social and intelligent. The best part is, you yourself might get some good deep sleep.