How is sleep defined?
Sleep is a natural physiological process, essential for healthy physical, mental and intellectual development. It corresponds to a period of decreased state of consciousness, physical motor activity and metabolism, having a regenerative function, energy conservation, memory consolidation and recovery.
Sleep is divided into two phases: non-REM sleep (the longest duration and the first in the night) and REM sleep (this is where dreams and memory fixation take place), which have different characteristics and stages.
What is the function of sleep?
Although sleep corresponds to a period of decreased state of consciousness and less physical mobility, our body maintains an essential activity.
It is during sleep that the body performs important restorative functions in the body, such as replenishing energy and regulating metabolism (for example, the release of growth hormone), essential factors for maintaining a healthy body and mind.
What is the importance of quality sleep?
Sleep is essential, and getting restful, quality sleep is very important for a healthy life. Since sleep is a dynamic process, it involves several physiological processes, far beyond physical rest, and interferes in different areas:
- Consolidation of memories and learning
- Mood
- Inflammation control
- endocrine-metabolic regulation
- Cardiovascular regulation
- weight (may be related to obesity)
Is good sleep more important for adults or children?
Good sleep hygiene is essential for all people, adults and children. It is important for everyone to ensure that they get enough sleep on a regular basis, as sleep is directly linked to several brain functions, namely those related to concentration, productivity and learning.
However, it is especially important for children and adolescents, not only because they need a longer period of sleep, but also because learning to have good sleep behaviors in childhood helps to have adequate sleep patterns in adulthood.
Is it possible to learn to sleep well?
Yes. The pattern of good sleep can be learned in childhood and maintained into adulthood. This pattern depends on the rules of sleep hygiene (a set of habits and rituals that facilitate the onset and continuity of sleep) adapted to each age group. Consistency and regularity in complying with these rules offer a greater sense of security to the child and young person.
What are these rules?
Defining rules and being able to comply with them is a difficult task and, although there may be room for some flexibility, it is important that they are well defined. Thus, there is a set of measures that help the child learn to have good sleep hygiene, such as:
- Create routines: establish a bedtime and wake-up time, (it is advisable not to have more than 1 hour break between school days and weekends)
- Avoid vigorous activities before going to sleep, such as restless play or exercise
- Gain autonomy: the child must learn to fall asleep on his own
- Room environment: it should have a serene, dark environment (it is acceptable to have very soft light for children who are afraid of the dark) and with a mild temperature
- The use of electronic equipment should be avoided at least 30 minutes-1 hour before bedtime and, preferably, do not keep them in the bedroom
- Do not use the bedroom as punishment
- Do not send the hungry child to bed, although heavy meals are not advised 1 to 2 hours before going to sleep
- It can be useful to use a transitional object (appropriate to the child's age): a dummy, pacifier or blanket can be useful for young children who do not feel safe without the presence of their parents
What about teenagers?
Likewise, adolescents should take into account a set of habits that facilitate good sleep:
- You should sleep between 8 to 10 hours for 24 hours. The schedule is more variable, influenced by school schedules or holiday or weekend social activities, but the total hours must be maintained
- In the morning, leave all electronic equipment out of the room: standby lights, SMS, etc., including mobile phones, as they interrupt sleep
- You should not consume alcohol, energy or caffeinated drinks
How many hours should children sleep?
There is, among national and international institutions, a consensus on the recommendations on the amount of hours that each age group should sleep daily (on average).
Recommendations:
- Babies between 4 and 12 months: 12 to 16 hours a day (including naps)
- Children between 1 and 2 years old: 11 to 14 hours a day
- Children from 3 to 5 years old: 10 to 13 hours a day
- Children from 6 to 12 years old: 9 to 12 hours a day
- Adolescents from 13 to 18 years old: 8 to 10 hours per day
What are the consequences of poor daily sleep?
If the child or adolescent does not have restful and quality sleep, it will compromise not only the next day but, in general, the good development and health of the child. Thus, the negative effects will manifest themselves at different levels:
- decreased attention span and responsiveness
- Memory and learning difficulties
- difficulties in academic performance
- Oppositional and defiant behaviors
- Hyperactive behavior
- sadness and anxiety
- daytime sleepiness
- irritability, tantrums, and variable mood swings