| Dear Parents,
Sleep is as essential to good health as nutrition and physical activity. Researchers continue to discover ways in which sleep affects health in children. Recent connections have been made between sleep and hormone regulation as it relates to the risk of obesity. Association between brain development, cognitive and behavioral effects are areas of interest as well. Naps are important, too!
Naps for young children are important for a variety of reasons. Taking naps helps young children from infants to preschoolers get the recommended daily amount of sleep that they need to help them function at their best. Research shows that preschoolers learn better and retain more information when they have naps. A report by the National Academy of Sciences showed that preschoolers who skipped naps forgot more of what they learned in the morning than those who napped. A daily nap helps children recharge their bodies and their brains.
When scientists observed the brain activity of the children in the sleep lab, they found that children with the best memory recall had “sleep spindles,” where the brain moves memories from short-term storage in the brain into the neocortex portion for long-term storage. Ongoing research seems to indicate that sleep is important for other cognitive abilities in both children and adults. The ability to focus, memory, and conflict resolution in dreams are all areas being studied that are associated with the impact of sleep.
Preschoolers and sleep
At 3–5 years of age, children typically sleep between eleven and thirteen hours each night. Most still need an afternoon nap, though this usually ends by age 5.
A consistent nighttime routine that includes the child sleeping in the same environment each night can help to establish and continue healthy sleep practices. A room that is cool and dark and that does not have a TV is recommended. A regular bedtime routine helps children to wind down and prepare for sleep. Children thrive on knowing what to expect, so a bedtime or naptime routine helps a child to relax and be ready for sleep.
The National Sleep Foundation recommends this typical bedtime routine:
1. Have a light snack.
2. Take a bath.
3. Put on pajamas.
4. Brush teeth.
5. Read a story.
6. Make sure the room is quiet and at a comfortable temperature.
7. Put your child to bed.
8. Say goodnight and leave.
Although preschoolers are doing most self-care routines themselves, parents should continue to be a part of their bedtime routine—read a story together, sing a lullaby, say “goodnight.”
Toddlers and sleep
Children between the ages of 1–3 need about twelve to fourteen hours of sleep in a twenty-four hour period. By 18 months, toddlers are typically taking one nap a day in the afternoon. The ability to climb out of bed combined with their growing push for independence can make napping and bedtimes a bit more challenging for toddlers. Often nighttime fears, separation anxiety, and growth of imagination can lead to sleep problems.
Ways to prevent sleep problems:
• Develop and maintain a sleep schedule including a consistent bedtime routine. Naps should be about one to three hours in length. Time naps early enough in the day so that a reasonable bedtime can be observed.
• Create a calming bedroom environment. Low light and noise levels help children to sleep better. Sometimes soft, soothing music or white noise can help. A security blanket or toy may provide a sense of security.
• Set limits. Clearly communicate limits to children, and enforce them, to help children develop healthy sleep habits. Consistency at home and in the child care setting provides continuity.
Toddlers may fight going to sleep as they assert their independence, but maintaining a consistent schedule and routine for bedtime is important for establishing healthy sleep practices.
Sleep deprivation
Sleep deprivation in young children affects the entire family and caregivers, too. Both the mind and body benefit from getting enough sleep, which affects a child’s ability to focus, learn, and control behavior. Children who have shorter sleep are at an increased risk for obesity and other chronic diseases such as high blood pressure, heart disease, and diabetes.
Penn State University – Better Kid Care
See you at school,
Kathie Opiola |
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