As the leaves turn golden and the air grows crisp, the rhythm of life changes. Autumn brings shorter days and longer nights, reminding us of the importance of rest and renewal. Autumn is a time to restore, to let go. For children, especially, adequate sleep is not just about recharging physical energy; it’s a critical component of their emotional health and well-being. Parents often underestimate the importance of having deep sleep. So, this term, my articles will focus on sleep. It’s crucial for everyone in the family.
The Link Between Sleep and Mental Health
Sleep disturbances are often a common symptom of many mental health challenges in young people, including anxiety, depression, and behavioural difficulties. Most psychiatric disorders are associated with disrupted or altered sleep, and this can exacerbate the symptoms of many mental health conditions, such as depression and anxiety (Bruce et al., 2017; DSM-5, American Psychiatric Association, 2013). Sleep problems seem to be one of the most common conditions that happen in children with neurodevelopmental disorders. Up to 70% of children with ADHD have sleep problems (Begum-Ali et al., 2023; Sciberras et al., 2023). Ref: https://www.acamh.org/blog/sleep-better/
Poor sleep can exacerbate other symptoms, such as difficulties concentrating, thinking, planning, and making judgements, or feeling exhausted and hopeless. These challenges can hinder a child’s ability to participate in school, social activities, and household tasks.
Why Sleep Matters
Cognitive Function: Adequate sleep is essential for cognitive functions like concentration, problem-solving, and decision-making. Children who get enough sleep perform better academically and are more engaged in learning.
Memory Consolidation: Sleep plays a crucial role in memory consolidation, the process by which short-term memories are transferred to long-term storage. This primarily occurs during deep sleep and REM sleep.
Brain Detoxification: The brain’s glymphatic system, which clears waste products, is more active during sleep. This helps remove toxins that have accumulated during the day, including proteins linked to neurodegenerative diseases like Alzheimer’s.
Emotional Regulation: REM sleep is particularly important for emotional regulation. During this stage, the brain processes emotional experiences, helping to manage stress.
Hormone Regulation: Sleep influences the release of various hormones, including growth hormones that are essential for tissue repair and growth, and hormones that regulate appetite and metabolism.
Neural Plasticity: Sleep supports neural plasticity, the brain’s ability to form new connections and adapt to new information. This is particularly important for learning and cognitive function.
Restoration: Deep sleep is often referred to as “restorative sleep” because it allows the body to repair and rejuvenate. This includes the restoration of energy levels, repair of damaged tissues, and strengthening of the immune system.
Physical Health: Sleep is crucial for physical growth and development. It supports the immune system, aids in tissue repair, and promotes overall physical well-being.
What Might You Notice If Your Child Was Sleep Deprived:
- Mood: Your child may be irritable, cranky, or over-emotional.
- Attention: Your child may have trouble paying attention, concentrating, or following conversations.
- Energy: Your child may have low energy or fatigue.
- Sleep: Your child may have trouble falling asleep, staying asleep, or waking up in the morning. They may also fall asleep during short car rides or at school.
- Behaviour: Your child may be hyperactive or impulsive, especially when they are younger. They may also have trouble getting along with classmates.
- Memory: Your child may have trouble remembering things or experience memory loss.
Good Sleep Hygiene: The Foundation of Emotional Health
As a strong supporter of children’s sleep, I always stress the importance of good sleep hygiene before any other behaviour changes. Here are some tips to promote healthy sleep habits:
Consistent Bedtime Routine:
Establish a calming bedtime routine that includes sleep cues. A sleep cue is a signal or routine that helps your body and mind understand it’s time to sleep. It can be something like taking a warm bath, reading a story, or listening to calming music before bed. These cues help create a relaxing environment and prepare you and your child for a good night’s rest. Consistency helps signal to the body that it’s time to sleep.
Sleep Environment:
Create a comfortable and peaceful sleep environment. A key idea is to make sure that a young person’s bedroom is associated with sleeping, not with being awake and active. This might mean changing some arrangements in the home. Ensure the room is dark, quiet, and at a comfortable temperature. or example, keep toys to a minimum, or put them away at night. Additionally, the ideal temperature for the room is around 65 degrees F, making sure the child has the correct form of bedding. Some children like duvets, and some children like heavy or weighted blankets.
Limit Screen Time:
Reduce exposure to electronic devices at least an hour before bedtime. The blue light emitted by screens can interfere with the production of melatonin, a hormone that regulates sleep.
Regular Sleep Schedule:
Maintain a consistent sleep schedule, even on weekends. Please dont let your teenagers catch up and sleep in at weekends. It causes Social Jet lag!
Understanding Social Jet Lag: A Guide for Parents
Social jet lag is a term you might not be familiar with, but it’s a common phenomenon that can significantly impact both you and your child’s well-being. Here’s what parents need to know:
What is Social Jet Lag?
Social jet lag refers to the mismatch between our body’s internal clock (circadian rhythm) and our social schedules. It occurs when we follow a different sleep-wake cycle on weekdays compared to weekends. For instance, if your child stays up late and sleeps in on weekends but has to wake up early for school during the week, they’re experiencing social jet lag.
Why is it Important?
- Sleep Deprivation: Social jet lag can lead to chronic sleep deprivation, which can affect your child’s academic performance, mood, and overall health.
- Health Impacts: Long-term social jet lag has been linked to various health issues, including obesity, weakened immune system, and increased risk of mood disorders.
- Behavioural Issues: Inadequate sleep can cause irritability, poor judgment, and behavioral problems in children.
Signs of Social Jet Lag
- Struggling to wake up on weekdays
- Needing to catch up on sleep during weekends
- Difficulty falling asleep at the desired time on weekdays
- Feeling tired and irritable during the day
How to Minimize Social Jet Lag
- Consistent Sleep Schedule: Try to maintain a regular sleep schedule throughout the week. While it’s tempting to let your child stay up late and sleep in on weekends, keeping a consistent routine can help regulate their internal clock.
- Gradual Adjustments: If your child’s schedule shifts during the weekend, help them gradually adjust back to their weekday routine by shifting bedtime and wake-up time by 15 minutes each day.
- Good Sleep Hygiene: Promote good sleep habits, such as a calming bedtime routine, a comfortable sleep environment, and limiting exposure to electronic devices before bedtime.
- Education: Teach your child about the importance of sleep and the impacts of social jet lag. Understanding the ‘why’ can help them stick to a consistent sleep schedule.
By recognizing and addressing social jet lag, you can help your child establish healthier sleep patterns, leading to improved physical, emotional, and academic well-being. It’s a small change that can make a big difference!
Healthy Lifestyle:
Encourage regular physical activity but not too near bedtime ( this keeps uos awake) and a balanced diet. Both contribute to better sleep and overall health.
Be Mindful of Caffeine: Stimulating Foods and Drinks.
Caffeine, the world’s most popular psychoactive stimulant, has notable impacts on both adults and children. As we get older, our bodies take longer to process caffeine, with its effects lasting at least five to seven hours—a key consideration for nursing mothers.
Here’s how it works: caffeine blocks adenosine receptors. Adenosine is a neurotransmitter that regulates our sleep-wake cycle, often called the homeostatic sleep drive. In simple terms, the longer you’re awake, the more tired you feel. This is due to the steady increase in adenosine throughout the day, which then decreases during sleep. When you consume caffeine, it disrupts this process, making you and your child feel more alert.
Caffeine isn’t just found in coffee. It’s also present in:
- Teas, including green tea
- Soft drinks, particularly colas
- Energy drinks, teenagers love Red bull and Monster, but they are full of caffeine.
- Chocolate and cocoa products. Chocolate ice cream!!!
- Some medications, like certain headache remedies and cold medicines
Keeping track of caffeine consumption, by not eating or drinking foods or drinks that contain it, especially later in the day, can greatly benefit both you and your child, promoting better sleep and overall well-being.
Conclusion
As the seasons change and the nights grow longer, let’s prioritise our children’s sleep. By understanding the importance of sleep for their emotional health and implementing good sleep hygiene practices, we can help our children thrive both physically and emotionally. Remember, a well-rested child is a happier, healthier child.
So, embrace the cozy nights of autumn, and let’s ensure our children get the rest they need to face each day with renewed energy and a positive outlook. Sweet dreams!
If you want to sew the beginnings of your child’s sleep or emotional health, contact me for a sleep consultation with Love Catherine.
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