Create healthy sleep for children

The article is professionally consulted with Master, Doctor Nguyen Minh Son - Interventional Cardiologist - Department of Medical Examination & Internal Medicine - Vinmec Nha Trang International General Hospital.

Compared with food and drink, sleep also plays an extremely important role in the development of children. Although this is obvious, many parents still do not create the conditions for children to have the sleep that is important enough for balanced physical and mental development. Through the article below, let's find out ways to help children sleep deeply, sleep better and get more sleep.

In today's life, many parents are dragged into a busy work schedule, household chores, and child care take up all of their little time. Children, too, are overwhelmed by school schedules, extra-curricular activities, and other lifestyle factors that lead to shorter rest periods, delayed bedtimes, and morning wake-ups. earlier... It doesn't sound too important, but if the habit goes on for a long time, it can have serious consequences affecting the health of children.
Sleep is not only a time to rest after a stressful day, but also an opportunity to re-energize, keep your mind alert and calm. Even short or long naps help recharge the brain. Children who sleep deeply and get enough sleep can use their brains more effectively, increase concentration and improve memory. When children sleep well, the brain will be in the best state to function.

Sleep disturbances for any reason can have significant and serious consequences. Sleep problems not only disrupt a child's nighttime sleep, but also disrupt daytime functioning, by making them less alert, less focused, and more easily lethargic. If it goes on for a long time, it can make children become more impulsive, short-tempered or lazy.
Other effects of sleep deprivation:
Children can even be chronically sleep deprived, leading to increased daytime sleepiness and compensatory sleep deprivation and narcolepsy. The child's body can even produce an anti-fatigue response by trying to stay awake as much as possible. Some ways to stay awake can be harmful to children such as abusing tea, coffee, energy drinks ... to stimulate the brain to secrete natural hormones that cause wakefulness such as adrenaline. Even with a lack of sleep at night and fully awake during the day, a child's body is easily exhausted, causing irritability, stress, and it is even more difficult to return to the correct sleep rhythm at night.

On the contrary, if children get enough sleep and have a balanced circadian rhythm, children will have the following advantages:
Children who sleep well will have better concentration, attention and ability to remember information. Improving sleep will significantly improve a child's friendships and surrounding relationships. Children will have better mental health and be more sociable, active, and enjoy participating in physical activities. Children who sleep better are studied to have higher IQs (applicable to all ages).

Overall, having quality sleep has a positive effect on neurological development and is the right medicine to prevent many learning and behavioral problems in children. To help children sleep well and develop a balanced mental and physical development, the following criteria will be needed:
Get enough sleep (at least 8-9 hours per day) Sleep is not interrupted by triggers outside. Take regular, age-appropriate naps. The bedtime schedule is in sync with your baby's natural circadian rhythm. Over time, if any of the above are not met, sleep deprivation symptoms and related consequences can occur. As parents, it is the responsibility of parents to monitor and protect their children's sleep by:
Talk to children about the importance and benefits of getting enough sleep. When reminding your child to go to sleep, speak in a positive voice. Instead of saying "must go to bed," say "it's time to rest." Creating an optimal sleeping environment for your baby, such as a dark room, a quiet and comfortable space, a clean, soft mattress will help your baby fall asleep easier. Children under the age of 13 should not have access to social media and electronic devices too often, especially before bedtime. Parents should limit the time children use mobile devices and last use should be at least 1 hour before bedtime. Children's bedrooms should not have television screens or other electronic devices that distract their sleep. In addition, the best way for children to have healthy sleep habits is to live in a family environment with a balanced eating and sleeping rhythm. Children will learn to care about their health and sleep patterns through the example of their parents, grandparents... Teaching children to instill good habits is much easier than correcting bad habits. .

Reference source: Webmd