| Childhood Obesity Project |
The Need for SleepThe United States has one of the highest rates of obesity in the world, which greatly impacts children. Of preschool children, 22 percent are overweight and 10 percent are considered obese. Increased activity, more fruits and vegetables, limited serving size and a decrease of high fat and high calorie foods are all parts of the solution to this serious health issue. Recently, another possible factor for causing children to be overweight has been identified: sleep deprivation. The less a child sleeps, the greater the risk of being overweight. A study in Japan noted that children who slept less than eight hours at night, had almost three times greater risk of being overweight than those children who slept ten or more hours at night. When a child is sleep deprived, the normal hormonal functions of his/her body change. This may change the efficiency of metabolizing calories and appetite. Though more research needs to be done to understand the metabolic processes, adequate sleep is crucial for health and wellness. Newborns in the first month or two of life need a total of 10.5-18 hours of sleep in 24 hours. Their sleep is irregular. A baby should be put down to sleep when he’s drowsy so that he will soothe himself to sleep. Infants from three to 11 months need 9-12 hours of sleep a night with 30 minute to 2 hour naps several times a day. Caregivers can help teach infants to become “self soothers”. This allows them to fall asleep independently instead of becoming used to caregivers assisting them to sleep through rocking or feeding. Toddlers need 12-14 hours of sleep in 24 hours with naptimes decreasing to once a day at about 18 months of age. Naps should not be too close to bedtime, so that the toddler is ready for sleep at a reasonable hour. Preschoolers typically need 11-13 hours of sleep a night. By the age of five, most children do not take a nap. It is important to have a relaxing bedtime routine for all children including preschoolers. The child needs to be in the same sleeping environment each night in a room that is cool, quiet and without TV. As more research is done on the link between overweight and sleep deprivation, take a proactive role in promoting adequate sleep for your child and for children in your care. Encourage parents to develop a bedtime routine for their children. Make sure that they know how much sleep their children typically need. This will support children’s healthy growth and development. Resources: Children’s Sleep Habits Sleepless Children at Higher Obesity Risk, Medline Plus; Sleep Stealers: What May be Robbing Your Child of a Good Night’s Sleep Nurse Consultant |
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