Sleep
Our world today has tremendously changed. With the many inventions that make our day to day living much easier and faster, these inventions also limit our physical activities and that our rest and sleep are also disturbed. All of these
have a great impact to our health. For today’s issue, let us revisit Sleep
in children and its importance.
Sleep is an essential part of everyone’s routine and an important part of a healthy lifestyle. But what is sleep? It is define as a naturally recurring state of mind and body characterize by altered consciousness, relatively inhibited sensory activity, reduce muscle activity, inhibition of all voluntary muscles during Rapid Eye Movement and reduce interaction with the surrounding.
How much sleep does a child need every night? According to the American Academy of Pediatrics, this depends upon the age of the child.
A. Infants under 1 year need 12-16 hours of sleep
B. Children 1-2 years need 11-14 hours of sleep
C. Children 3-5 years old need 10-13 hours of sleep
D. Children 6-12 years old need 9-12 hours of sleep
E. Teenagers 13-18 years need 8-10 hours of sleep
To be able to accomplish this, we parents should help our children and should practice the following steps:
1. Establish a constant bedtime routine
2. No electronics an hour before bed
3. Limit caffeine
4. Warm bath
5. Quiet family activity like reading nice books
6. And have a regular wake up time
The benefits of having a good sleep are the following:
– reduces inflammation/ less sickness/ helps the body repair tissues
– healthy weight
– lowers risk for cancers, diabetes and heart diseases
– reduces stress and improves mood
– better school performance
– improves memory
– good relationship with people
– reduces risk for depression
– and a good nap makes smarter children