The American Academy of Sleep Medicine recommends 9 to 12 hours of sleep for children ages 6 to 12. In addition to leading to low energy, fatigue, and moodiness, sleep deprivation can also affect kids physically and mentally. “Sleep is not only important for memory consolation but also important for cleaning up the metabolic waste the brain generates during the daytime. For kids, sleep is the peak time for secreting growth factor,” explains Ze Wang, PhD, Professor of Diagnostic Radiology and Nuclear Medicine, University of Maryland School of Medicine. Dr. Wang is the lead author of a new study that looks at the role lack of sleep plays on kids’ neurocognitive health, both now and in the future. As we look at the impact of sleep on brain functioning, we examine how critical a good night’s sleep can be, the barriers that keep kids from getting enough rest, and how parents can make sure that the importance of sleep for kids is not overlooked.
What the Study Says
Researchers wanted to find out not only the impact of a lack of sleep on brain functioning but how long the impact lasted. They culled data from the Adolescent Brain Cognitive Development (ABCD) study, from over 8,000 children ages 9 to 10. The information was pulled from 21 study sites in the United States and grouped into two categories. Kids were categorized as getting sufficient sleep, with 9 hours per day, or insufficient sleep with less than that amount. For both groups, researchers looked at kids’ mental health, behavioral problems, and brain functioning. They looked at results for those same children two years later. Published in The Lancet Child & Adolescent Health, the findings showed the negative neurocognitive impact brought on by a lack of sleep. “We found that insufficient sleep had negative effects on brain structure, connectivity, behavior, cognition, and mental health, and these effects lasted after two years,” states Dr. Wang. He notes that the findings are concerning for kids and parents. “Although the effects are still modest, they may last for a much longer time, accumulate, or even become permanent if the status of insufficient sleep does not change. Eventually, they may lead to irreversible health issues in adulthood,” Dr. Wang advises. While the study was limited to only looking at 9 and 10-year-old children, sleep deprivation is a problem for kids of all ages. Kids who don’t get enough sleep have a greater risk of poor mental health, diabetes, and obesity. Academic and athletic performance is also impacted. Younger children who are sleep deprived have a greater chance of poor neurobehavioral function. Helping kids get enough sleep requires taking a look at what’s keeping them up at night.
Reasons Kids Sleep Less
With options from dance to drama, and sports to chess, there’s no limit to the number of clubs and organizations a child can join. Along with activities to keep them busy, technology vies for their time. Research shows that 60% of kids under age 12 use a smartphone; 44% use a desktop, laptop, or gaming device. Kids have more to occupy their time, which can add up to getting less rest. “Adolescence is a critical time for brain development. The rapid change of brain structure and function makes it highly vulnerable to alterations such as sleep deficit. The corresponding negative effects may accumulate or become enlarged, leading to irreversible changes,” Dr. Wang notes. It’s not just long-term issues that are cause for concern. “There are consequences every day of inadequate sleep. The two primary ones are that you don’t think as clearly, you’re a little bit foggy, [and the] … effects on your mood,” explains Mary Alvord, PhD, co-author of “Conquer Negative Thinking for Teens: A Workbook to Break the Nine Thought Habits That Are Holding You Back.” Parents have an important part to play in helping children realize that sleep is not expendable; instead, it is a crucial part of healthy development.
Helping Kids Get What They Need
When kids are younger, parents usually set the parameters on bedtime and technology usage. Creating those boundaries early helps to set expectations for the future. Helping kids understand the importance of priorities and scheduling is not only helpful for getting enough sleep but is also a valuable life skill. “I think they need to be aware of how you balance activities and school requirements. Because so many kids are overscheduled at this point,” states Dr. Alvord. She notes that managing technology is also key. “Kids and parents really [need to] make sure there aren’t screens in the bedroom. Really the bedroom or wherever it is that you sleep [needs to be] conducive to sleep—and only sleep,” she adds. Experts say other tips include making sure their bedroom is sufficiently dark, quiet, and conducive to sleep; avoid caffeinated drinks in the late afternoon or evening; and having a time to wind down before bed. Breathing exercises, reading a book, or calming music can help. Ultimately, kids are going to follow their parents’ example. And this is where they can really have an impact. “They have to model it for them. They have to talk about how important sleep is. Parents are role models. It’s not just what we say, it’s what we do,” Dr. Alvord concludes. In addition, as this study notes, sleep deprivation impacts a child’s brain functioning, mood, and behavior. Parents can provide a good example, help kids prioritize their schedules, and emphasize the importance of getting a good night’s rest.
