Importance of Sleep for Toddlers and How to Cultivate Good Practices
It is well known that sleep is extremely important for kids. But what do you know about toddler sleep between the ages of 1 and 3 years directly influencing physical growth, mental faculties, emotional balance, and its concomitant aspect of disease prevention? This age is characterized by rapid growth and learning in children, and sound sleep is one of their greatest assets toward this goal.
If the child sleeps right, each day at the right times, for a number of hours, he or she will remain healthy and active, more so with good spirits and acceleration in learning things throughout. Conversely, irregularity or deprivation of sleep finds expression in the way children eat and exhibit behaviors.
Sleep in Health and Physical Development
1. Growth hormone activity
The body, during deep sleep, releases the growth hormone. These hormones make long bones and strong bones, muscle development, and tissue repair.
For instance, if your child is having frequent injuries or fatigue, enough sleep will support his/her recovery.
2. A Strong Immune System
During sleep, the body makes these proteins (cytokines) that help combat viruses and bacteria. Kids getting enough sleep have an edge to recover very fast from colds and infections.
3. Weight Control
Less sleep increases the risks of obesity. Disruption of sleep disrupts appetite-controlling hormones (leptin and ghrelin), which trigger the child to eat extra and crave for sweets, junk food, and refined sugars.
Brain Development and Sleep
1. Memory and Learning Ability
Children learn loads of new things throughout the day – words, games, activities. During sleep, the brain takes these experiences and ‘files’ them permanently in memory. So, one with adequate sleep will learn and remember faster.
2. Attention and Concentration
Children who sleep soundly are more focused and able to solve problems. Conversely, sleep-deprived children tend to get irritated quickly and cannot focus on any activity.
Sleep and Mental Well-being
1. Mood and Behavior
A well-rested child remains cheerful and active throughout the day. In contrast, a child who doesn’t sleep enough will gradually become whiny and angry for minor reasons. Sometimes, sleep deprivation is a chief contributor to the cause of tantrums.
2. Social Abilities
Kids who sleep appropriately will manage their play time better with their friends, share things, and follow rules. This strengthens their emotional quotient and relationship-forming capacity.
Sleep Requirement
- 1 to 2 years: About 11-14 hours (which can include one or two daytime naps).
- 3 to 5 years: About 10–13 hours of sleep (the daytime nap gradually reduces).
Every child is different, some do a little less or more. Yet if the child seems lethargic, irritable, or distracted throughout the day, then know that he is sleep deprived.
Methods to Improve Your Child’s Sleep
1. Maintain A Consistent Schedule
Such a habit encourages firm circadian rhythm setup for your child.
For example, if the child sleeps at 9 pm every day, it should be observed on the weekends without any fail.
2. Comfy Sleeping Environment
- Keep the room dim lit/dark.
- Limit noise.
- Maintain a comfortable temperature (not too hot or too cold).
- A soft mattress with clean and soft beddings.
3. Control Screen Time
Finally, do not let this child watch TV or cellphone or play on a tablet at least an hour or two before going to bed as the blue light from these screens inhibits the secretion of the sleep hormone (melatonin).
4. Set the Stage for Healthy Habits
Proper exercise and balanced diet during the day would help in good sleep during the night.
Example: Playing in a park, running, or cycling will help tire the child out to help faster sleep.
5. Develop a Sleep Ritual
Develop your short sleep routine, which could involve:
- Reading a story in dim light
- Singing a lullaby
- Cuddle and say goodnight
These proceedings serve as a signal for your child to go to sleep.
Sleep-Affecting Problems
- Frequent illness
- Increased risk for obesity
- Difficulty in concentration and study
- Frequent anger and irritability
- Speech alteration
- Difficulties during interaction
What will Parents Do?
- Set healthy sleep attitudes and habits themselves so their child can learn from them.
- Comprehend your child’s needs. If your little one is too active while winding down, at toy time put away toys and games early.
- Do Not Use Sleep as a Punishment: Statements like “If you did wrong, then you will go to your bed” will simply program the child negatively regarding sleep.
Conclusion
For the children, sleep is not only considered the resting hour; it serves the purpose of becoming a bedrock of their physical development, the brain-inclinations, emotional balancing, and immunization factory. Sufficient and quality sleep creates happier, healthier, and good learners. Hence the sleep of a child must be given utmost importance by parents every day and taught a positive and firm sleeping frame time.
