​SLEEP IN CHILDREN

Dr. M de Klerk

​In our fast paced, time-blurred life we do not prioritize sleep. There is so much to do on a daily basis and trying to fit it all in necessitates our children to compromise on sleep. Children need between 8-12 hours sleep per night. A baby or toddler needing the most and our teenagers may require less as they move more to adulthood.
 
We all know that sleep is good for our children, but do realize how detrimental it is?
 
Lack of sleep will affect our children physically and psychologically, greatly affecting their quality of life. It will affect their hormones, immune system, detoxification, healing and repair of the body, as well as mental status. We all know what an over tired child behaves like.
 
In an age where children seem to have increasingly more emotional as well as learning challenges, it is vital that we address lack of sleep as a primary contributor to decline in cognitive function as well as mental wellbeing. There is a frightening increase in the rate of diagnoses of chronic diseases in children, even auto immune diseases in children are becoming more prevalent.
 
There are a few essential factors that needs to be addressed for your child to ensure deep and peaceful sleep:

1. Sleep hygiene

• The room that your child sleeps in should be totally dark and cool. The bed linen should be light and not smothering as well as clothing not too warm. Absolutely no devices should emit light in their room, especially any with blue light, and Wi-Fi should be switched off.

1. Exercise

• Our children have become so sedentary and spend more time indoors and on devices. They should spend at least one hour per day playing or engaging outside. In nature would be even better. There is nothing that exhausts a child like the outdoors.

1. Relationships and social interactions

• It is so important for our children to feel a unity with their family, close as well as extended, and to spend time engaging with their friends. A sense of belonging to a social group will make them feel more secure in their world and is a particularly important aspect to consider when you have a child with depression and anxiety.

1. Dietary deficiencies

• The nervous system needs to be fed and watered to function properly. A healthy, wholefood diet high in colored fruits and vegetables will contain all the nutrients that the brain needs to be able to cope with daily stresses and to calm down at night to ensure proper sleep.

1. Food and environmental allergies

• Allergic children are restless children. The increase of histamine as well as anti-inflammatory products generally makes them feel unwell and worked up. Following a healthy diet with limited allergenic foods such as wheat, dairy and soya will help your child’s body to not be so overwhelmed and working overtime trying to protect the body against these invaders.

1. Intestinal health and neurotransmitters

• The good bacteria in your intestines manufacture most of your neurotransmitters that will ensure a healthy mood and balanced nervous system. By prioritizing a healthy diet free from allergens and chemicals, a healthy gut flora population will be established.

1. Mindfulness and relaxation

• How many of our children truly still has time to relax? Just “to be”. And then not relaxing at the television or on a tablet but taking time with their own thoughts whilst playing or doing a hobby. Reflecting on their day as well as sharing their feelings and emotions with someone is often releasing for them. Employing mindfulness is another effective way of lowering stress response and giving perspective on their lives. Being mindful of the good and positive in their lives, even if it is just a nice dinner, warm bed or fun with a friend, is important. Try to employ this on a daily basis, perhaps at bedtime when everyone has settled down.

Very often using some supplements as well as homeopathy can assist beautifully in calming the nervous system and help develop a healthy sleeping pattern.