Why Kids Need More Sleep
Sleep is incredibly important to every child’s health, well-being, and vitality. There is yet another study out that gives one more reason why adolescents need their sleep. Researchers looked at third graders and discovered that for each additional hour the child slept at night, he/she reduced her chance of being obese in sixth grade by 40%. Although when it comes to sleep, there is really no magic number of hours required by all kids in a certain age group, for this select study of third graders, 9.75 hours or more sleep at night was the key to reducing their obesity risk. Of course sleep is just one factor that may contribute to obesity. It should go without saying that daily exercise and a healthy diet are also key factors in preventing obesity (at every age).
As kids grow and get a little bit older, the “ideal” number of sleep hours received does decrease a bit. Adolescents (from age 10 and above) need about 8 to 9.5 hours of sleep per night, but often don’t reach that goal due to excessive homework or after-school activities. Teens actually would do well to get more sleep during puberty. Puberty results in an increase need for sleep because hormones, the chemicals that cause the biological changes during puberty, are released primarily at night. Still, most teens just don’t get enough sleep. And what a surprise, they end up irritable, moody, unmotivated, inattentive, and short-tempered, to name a few. Isn’t this how we typically describe our teens? Maybe if they were getting a little more sleep, we would see a big shift in motivation and attitude. This tiredness or lack of adequate sleep typically sends teens in search of stimulants in the form of coffee, soda pop or caffeinated sports beverages – but this only creates a vicious cycle. If your adolescent child is using caffeine to stay awake during the day, this may also disrupt his/her sleep at night, only adding to the problem.
One way to enforce an earlier bedtime is to take television out of room and out of the lives of your kids for one full month. Also, restrict caffeine use. Do this as a family so that your child doesn’t feel singled out. You are all likely to recoup the benefit of a more refreshed night sleep. Establish a ritual of going to bed at the same time every night. Have a cup of chamomile tea after dinner to help calm the nerves and start slowing down for the night.
Talk to your kids and teens about the importance of sleep. Studies have also shown that kids who get at least nine hours of sleep a night perform better in school. If you have a teen getting ready to drive, let them know that half of the accidents due to falling asleep at the wheel are caused by teens. A sleepy person is slower to respond and thus at greater risk for car accidents.
Sleep well and be well.
April 1, 2010
by Optimum WellnessComments
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