Sleep

The Importance of Sleep for Young Children 

Getting enough quality sleep is crucial for the health and development of young children. While the specific sleep needs vary by age, most experts recommend that children aged 1-5 get between 11-14 hours of sleep per day, including naps. There are a number of important benefits when a child gets the recommended amount of sleep:

Cognitive Development 

Sleep plays a vital role in brain development and learning for young children. During sleep, the brain consolidates memories and processes information learned throughout the day. Adequate sleep helps young kids pay attention, solve problems, be creative, and retain new knowledge and skills more effectively. 

Physical Growth 

Sleep is also essential for physical growth and development in early childhood. The body releases hormones during sleep that stimulate muscle development, bone growth, and tissue repair. Without enough sleep, these important physiological processes can be disrupted.

Immune Function 

Getting the right amount of quality sleep boosts the immune system in young children. Sleep deprivation can make kids more susceptible to illness by reducing the body's ability to fight off germs and infections. Sufficient sleep helps the immune system function optimally. 

Emotional Regulation 

The prefrontal cortex, which controls emotions and impulses, is still developing in young children. Adequate sleep supports the maturation of this brain region, helping kids better manage their feelings, behaviours, and reactions. Well-rested children tend to have more positive moods and fewer behavioural issues.

These discussions could also prompt children and young people to think about sleeping, what stops them sleeping, what interrupts their sleep and what helps them sleep.

It may be useful to share some of the following basic guidance for good sleep hygiene, including:

• Having a regular time to go to sleep and wake up.

• Having a predictable and consistent nighttime routine.

• Making sure children and young people are in natural daylight for at least half an hour– particularly in the morning.

• Making sure children and young people get enough exercise during the day.

• Older children should avoid napping in the day.

• Avoiding caffeine, particularly in the afternoon.

• Turning off computer screens or other devices at least an hour before bedtime. Blue light from TVs, tablets and mobiles excite the brain and interfere with the sleep hormone levels, preventing the brain from feeling sleepy.

• Having low lighting and a quiet space in bedrooms.

• Avoiding checking devices, particularly in the middle of the night.

• Supporting children and young people to develop positive coping strategies for regulating their emotions and managing their stress levels.

Ensuring young children get the recommended amount of high-quality sleep each day is crucial for supporting their cognitive, physical, and social-emotional development. By prioritizing healthy sleep habits, parents can set their kids up for success in the early years and beyond.