How sleep affects children goes far beyond just what time your little one closes their eyes. There is a popular saying that goes, “Early to bed, early to rise,” but there is more to sleep than just what time your little one closes their eyes.
Sleep is a naturally occurring state of rest that allows the body and brain to recover from the day’s activities. It involves reduced movement, slower brain waves, and lower sensory activity.
In simple terms, sleep is a time for the body to pause, repair, and grow. For children, sleep is not just about rest. It is essential for growth, learning, immune function, and emotional regulation.
A child who does not get enough sleep is at a higher risk of developing issues such as diabetes, obesity, anxiety, insomnia, and weakened immunity.
This is because without enough rest, the body does not get the downtime it needs to recover, leading to a constant state of stress and imbalance.
How Much Sleep Does Your Child Need?
Expert recommend that:
- Babies (0-6yrs): 16 to 18 hours of sleep per day which supports rapid brain growth.
- School-aged children and teenagers: usually need around 9 to 10 hours each night.
The focus should not be solely on hitting a specific number of hours but on ensuring your child wakes up:
- Refreshed
- Alert
- Emotionally balanced.
Studies consistently show that children who sleep well are:
- More attentive
- Better learners
- At a healthier weight
These recommendations highlights how sleep affects children’s growth and learning at different ages.
Lack of quality sleep also disrupts hormones that regulate:
- Hunger and fullness
- Increasing appetite
- Cravings.
Additionally, cortisol, the body’s stress hormone, remains elevated when sleep is poor which puts more strain on your child’s system.
Practical Tips to Improve Your Child’s Sleep: A Parents Guide
- Set a routine. A warm bath, a bedtime story, or quiet play before bed helps signal that it is time to wind down. Children thrive on structure and predictability.
- Limit stimulants. Avoid caffeine-containing snacks like chocolate or fizzy drinks especially in the evening.
- Create a calm environment. Dim the lights, turn off screens at least one hour before bedtime, and keep the room cool and quiet.
- Prioritize a healthy diet. What your child eats directly affects how they sleep. That brings us to an often overlooked but powerful tool, nutrition.
How Sleep Affects Children: The Link Between Diet and Rest
A healthy diet does more than fuel growth. It supports better sleep. Poor diets filled with refined carbohydrates, sugary snacks, and highly processed foods can overstimulate the brain and cause erratic sleep patterns.
These foods also cause spikes and crashes in blood sugar levels which can make it harder for children to settle at night.
The goal is to offer meals and snacks that help the body maintain calm, stable energy and support sleep-friendly hormones.
Five Sleep-Friendly Foods for Children
1. Ogi (pap): A Soothing Bedtime Food for Kids
A warm bowl of pap made from corn, millet, or guinea corn is soothing in the evening.
It is easy to digest, provides complex carbohydrates, and helps the body feel full and settled.
2. Fonio (Acha): Ancient Grains That Supports Better Sleep
Fonio, also known as Acha, is a gluten-free ancient grain rich in amino acids like tryptophan, which supports the production of serotonin and melatonin hormones that regulate sleep.
Its light texture makes it easy to digest, making it an excellent choice for an evening meal.
3. Tigernut Milk: Plant Based Drink That Calms The Body
Tigernut milk is a perfect blend of tigernut and dates , providing a naturally sweet, plant-based milk option.
It is high in magnesium and potassium, minerals that help relax muscles and calm the nervous system. Serving tigernut milk as a bedtime drink can help your child wind down and prepare for restful sleep.
Tigernut flakes are high in fiber and naturally sweet, providing a satisfying and gentle option for swallow. They are gluten-free and nut-free, making them suitable for children with certain dietary restrictions.
The natural sugars in tigernuts can help maintain stable blood sugar levels overnight, supporting uninterrupted sleep.
4. Sweet Potatoes: Vitamin-Rich Food That Boosts Melatonin
These are rich in complex carbohydrates and vitamin B6. Both help the body produce melatonin naturally.
Serve them mashed, as a cereal or even in a pancake for a calming and quick dinner.
5. Pawpaw (papaya): Gentle Fruit for Evening Digestion
This fruit is easy on the stomach, rich in antioxidants, and supports healthy digestion.
It makes a great addition to a light evening meal or snack.
Final Thoughts on How Sleep Affects Children
As a parent, you do your best to give your child the care they need. But sometimes, even with all your effort, sleep becomes a challenge.
The truth is, nutrition and sleep work together. When one suffers, the other is often affected.
With a few simple changes, like:
- Adding more sleep-supporting foods
- Setting an evening routine
- Creating a peaceful environment
You can help your child fall asleep more easily and wake up ready to thrive.
Every child deserves good sleep and the strength to shine each day.
