How Sleep Duration Affects Children’s Mental Health
How Sleep Duration Affects Children’s Mental Health
Sleep is a fundamental aspect of a child’s growth and development. It plays a crucial role in their overall well-being, including their mental health. Adequate sleep is essential for children as it impacts their cognitive function, emotional regulation, and behavioural development. In this article, we will explore the link between sleep duration and children’s mental health, understanding why good quality sleep is important, the mental health impact of sleep problems in children, and tips to promote healthy sleep habits.
Why Good Quality Sleep Is Important for Children
Sleep is vital for children’s optimal functioning, just as it is for adults. Similar to how adults feel groggy, lack focus, and experience mood swings after a night of poor sleep, children also experience direct effects on their mental well-being when they don’t get enough sleep. Good quality sleep is crucial for their cognitive and psychosocial development.
Research has shown that sleep plays a significant role in various aspects of a child’s life. It affects their alertness, focus, mood regulation, resiliency building, learning capacity, memory function, emotional control, and vocabulary acquisition. Ensuring children get sufficient sleep is vital for their overall mental health and well-being.
Mental Health Impact of Sleep Problems in Children
Unfortunately, many children don’t get the recommended amount of sleep for their age. According to a report by the Centers for Disease Control and Prevention (CDC), one-third of children aged four months to 17 years did not meet the sleep recommendations between 2016 and 2018. This lack of restful slumber can have significant mental health consequences for children at various stages of their development.
Early Years
Research has shown a relationship between sleep and cognitive and language development in infants and toddlers. One study observed the sleep patterns of 10-month-old babies and found that increased awakenings during sleep were associated with lower scores in mental health development.
Another study examined the sleeping patterns of 11 to 13-month-olds and discovered that longer sleep duration and better sleep efficiency at night were related to greater cognitive problem-solving skills.
Additionally, a longitudinal twin study followed children up to the age of 30 months and revealed that poor sleep consolidation during the first two years of life had a significant relationship with decreased language skills and learning in later childhood.
Tweens
During the tween years (5 to 11 years old), inadequate sleep can lead to challenging mornings for both children and parents. Poor sleep quality has been shown to worsen attentional control in children with attention deficit hyperactivity disorder (ADHD) and mimic ADHD behaviour in children without the disorder. This highlights the importance of good sleep hygiene practices for all children.
Inadequate sleep can also affect a child’s willingness to attend school. A study found that children with sleep disorders, such as difficulties staying asleep or experiencing nightmares and night terrors, were more likely to exhibit school refusal behaviour. School refusal behaviours were also associated with anxiety or depressive disorders and separation anxiety disorder.
Adolescents
During adolescence, sleep continues to play a crucial role in mental health. Academic pressure, emotional challenges, identity struggles, puberty, and social expectations can all contribute to increased stress levels for teenagers. Getting sufficient sleep during this time of rapid growth and development is essential.
A study conducted in Australia examined the relationship between sleep quality and duration and depressive symptoms among adolescents in grades 7 to 12. It found that shorter sleep duration and poor sleep quality were significantly associated with depressive symptoms across all age groups.
Another study conducted in China investigated the relationship between sleep problems and suicide risk among adolescents. The results showed that less than 8 hours of sleep and frequent nightmares were significantly associated with a higher risk of suicide attempts. Addressing sleep issues can have a major role in preventing suicide among teenagers.
Tips to Promote Healthy Sleep in Children
Promoting healthy sleep habits in children is crucial for their mental health and overall well-being. The American Academy of Sleep Medicine provides recommendations for optimal sleep duration in children based on their age:
- Infants (4 months to 12 months): 12 to 16 hours per day, including naps.
- Children (12 months to 24 months): 11 to 14 hours per day, including naps.
- Children (3 to 5 years): 10 to 13 hours per day, including naps.
- Children (6 to 12 years): 9 to 12 hours per day.
- Teenagers (13 to 18 years): 8 to 10 hours per day.
To help children meet these sleep recommendations, here are some tips to promote healthy sleep habits:
- Prioritise sleep as a family: Set a good example by establishing consistent bedtime routines and making sleep a priority. When children see their parents prioritising sleep, they are more likely to follow suit.
- Encourage physical activity: Regular exercise can improve sleep quality. Engage in physical activities as a family, such as going for walks or playing active games.
- Limit screen time before bed: Avoid exposure to electronic devices, such as TVs, phones, computers, and tablets, for at least an hour before bedtime. The blue light emitted by these devices can interfere with sleep.
- Create a conducive sleep environment: Keep bedrooms cool, dark, and quiet to promote better sleep. Minimise distractions, such as toys or electronics, in the sleeping area. Designate separate spaces for play and rest.
- Communicate with your child’s doctor: If you notice any sleep issues in your child, such as difficulties falling asleep, frequent nightmares, or snoring, discuss them with your child’s doctor. They can provide guidance and offer treatment options if necessary.
By implementing these tips and promoting healthy sleep habits, parents can support their children’s mental health and overall well-being.