My daughter never falls asleep in the car. At first I thought this was a problem, then I learned that always falling alseep in the car means your child is OVERTIRED. Really? Wow. So many kids I know fall asleep in the car...
So, when an article like this comes along, I find great joy in posting it and feeling that small bit of vindication that everyone enjoys once in awhile. Hey, at least I'm not a nazi for nothing!
The Connection Between Sleep and Growth
Getting enough sleep is important for a young child for many reasons, from restoring energy to building brain connections (not to mention giving Mom and Dad a needed break). But science is showing that sleep also fuels physical growth.
The science of growing
Growth is a complex process that requires several hormones to stimulate various biological events in the blood, organs, muscles, and bones.
A protein hormone secreted by the pituitary gland called growth hormone (or "human growth hormone") is a key player in these events. Several factors affect its production, including nutrition, stress, and exercise. In young children, though, the most important factor is sleep.
Growth hormone is released throughout the day. But for kids, the most intense period of release is shortly after the beginning of deep sleep.
How much sleep do they need?
Two- and 3-year-olds need 12 to 14 hours of sleep every 24 hours (a combination of about 12 hours of night sleep and 1 ½ to 3 hours of naps), 4-year-olds about 11 to 13 hours (with about 11 of the hours at night). (Sleep needs are somewhat individual, with some kids requiring slightly less or more than their peers.)
Without adequate sleep, growth problems — mainly slow or stunted growth — can result. Growth hormone production can also be disrupted in kids with certain physical sleep problems, such as obstructive sleep apnea.
Kids who don't get enough sleep show other changes in the levels of hormones circulating in their body, too. Hormones that regulate hunger and appetite can be affected, causing a child to overeat and have a preference for high-calorie carbs. What's more, a shortage of sleep can affect the way the body metabolizes these foods, triggering insulin resistance, which is linked to type 2 diabetes.
A lack of sleep at night can also affect motor skills and concentration during the day, leading to more accidents and behavioral problems, and poor performance at school.
Ensuring a good night's sleep
Most kids need more sleep than their parents think.
Signs that your child may not be getting enough rest include crankiness or lethargy by day, always falling asleep in the car, and being hard to wake up. If your child is hyper at bedtime or tired before it's time to go to bed, that's another clue his schedule may not be consistent enough.
To help your child get plenty of zzz's:
- Establish consistent daily sleep times and stick to them.
- Have a regular bedtime routine, which helps signal to your child's body that it's time to wind down. This might include giving him a bath or snack, reading a bedtime story, and talking or singing softly to him while tucking him in.
- Make sure your child's room is conducive to sleep. It should be dark and quiet.
- Avoid roughhousing before bedtime. It's stimulating instead of sleep-inducing.
- Stick to the same timetable and routines for bed on weekends and vacations that you normally have. A variation once in a while won't cause long-term disruptions, but erratic bedtimes can lead to poor sleep habits and sleep deprivation.
