Helping Your Child Get the Rest They Need: Understanding Sleep Disorders and Practical Steps for Better Sleep
Sleep is a fundamental part of our lives, especially for growing children whose bodies and minds are still developing. However, many children struggle with poor sleep hygiene, which include difficulties in falling asleep or staying asleep.
Up to 30% of children aged 2 to 5 and 15% of school-age children are affected by sleep disturbances, which impacts their overall health, mood, and academic performance. In this blog post, we'll explore the intricacies of poor sleep hygiene and practical steps you can take to help your children overcome it!
Types of Sleep Disorders
Trouble sleeping or staying asleep can manifest in various forms, affecting children differently. For instance, Sleep Onset Association Disorder (SOAD), common in infants, involves difficulty returning to sleep without parental help. Limit Setting Sleep Disorder typically affects preschool and school-age children, occurring when bedtime rules are not consistently enforced, leading to frequent awakenings. Adolescents may experience insomnia due to inadequate sleep hygiene, characterized by irregular sleep patterns and screen use before bed.
To determine which type of insomnia your child may be experiencing and to discuss appropriate treatment options, consult your physician.
Nutrition for Better Sleep
It's important to avoid caffeine and heavy meals before bedtime, as these can disrupt sleep patterns. Additionally, opting for low-glycemic index (GI) foods can help maintain stable blood sugar levels throughout the night, reducing the chances of waking up hungry or feeling groggy upon waking.
A recent study by Gangwisch et al. suggested that ultraprocessed foods (high in glycemic index and glycemic load) may be a risk factor for sleep disorders like insomnia. This is because foods with a high glycemic index can disrupt the balance of tryptophan relative to other large neutral amino acids (LNAAs), including tyrosine. Altered levels of tryptophan can affect sleep because tryptophan is a precursor to serotonin, which is then converted into melatonin, the hormone that regulates sleep. When the balance of tryptophan relative to other amino acids is disrupted, it can impact serotonin and melatonin production, potentially leading to difficulties falling asleep or maintaining restful sleep.
For instance, try to opt for quinoa over white pasta. Cooked quinoa has a glycemic load of about 7.3, making it a low glycemic load (GL) food that has a minimal impact on blood sugar levels. In contrast, cooked white pasta has a glycemic load of approximately 15.4, which is moderate and can cause more substantial blood sugar spikes. Choosing quinoa helps maintain steadier energy levels and is better for blood sugar management, especially for individuals with diabetes or those aiming for better overall health.
On the other hand, diets with higher fiber content and the consumption of whole fruits (as opposed to fruit juices) have been associated with a lower prevalence and incidence of poor sleep hygiene disorders, including insomnia. This may be because fiber and whole fruits contribute to more stable blood sugar levels and better overall nutrient balance, which can positively influence sleep patterns.
What role does sugar play in sleep?
Recent studies have shed light on the relationship between sugar consumption and sleep patterns. Consuming excessive amounts of sugar, especially close to bedtime, may lead to difficulties falling asleep or staying asleep throughout the night.
Certain foods and drinks can promote better sleep by providing nutrients essential to sleep. Here are 3 foods that may aid in relaxation and sleep:
- Kiwi and cherries: These fruits are rich in serotonin, a natural sedative that helps regulate sleep cycles.
- Nuts: Almonds, in particular, are a good source of magnesium and vitamin B, both of which can help promote better sleep. A study in students with insomnia found that sweet almond consumption improved the prevalence of insomnia by 8%.
- Tart cherry juice: High in antioxidants, tart cherry juice is also rich in melatonin which helps promote sleep. Studies have shown that tart cherry juice is effective in alleviating insomnia symptoms in adults.
Sleep Hygiene
Creating a conducive sleep environment and establishing consistent sleep routines are crucial for improving sleep quality. In fact, studies show that behavioural insomnia of childhood is marked by a learned difficulty in falling or staying asleep, with an estimated prevalence ranging from 10% to 30%.
Check out our sleep blog post for practical tips on improving your child’s sleep hygiene!
Exercise
Exercise helps regulate sleep-wake cycles and improves sleep efficiency. A study by Passos et al. examined the benefits of physical activity as an intervention for chronic insomnia in adults. In as little as four weeks, individuals with chronic insomnia who started a regular exercise routine fell asleep up to 13 minutes faster and stayed asleep 18 minutes longer.
While this study was conducted with adults, we can conclude that a similar physiological response would be present in the pediatric population; Undabarrena et al. conducted a cross-sectional study with 1082 children between the ages of 6 and 17, concluding that children who performed physical activity had significant positive differences in sleep efficiency compared to children who had more sedentary behaviour.
Some forms of exercise, like running, increase serotonin levels—a hormone involved in the sleep-wake cycle—potentially improving the brain's ability to regulate sleep. Conversely, the Sleep Foundation states that a lack of exercise is linked to insomnia, alongside other factors such as poor health and stress.
Even a single 30-minute exercise session can help reduce the time it takes to fall asleep and improve overall sleep duration. Additionally, maintaining a regular moderate aerobic exercise routine over four to six months can alleviate depression symptoms and further decrease the time required to fall asleep.
Encourage your child to participate in moderate-intensity exercises, such as walking, cycling, or swimming, for at least 30-60 minutes each day.
Takeaway
By focusing on nutrition, maintaining good sleep hygiene, and incorporating regular exercise into your child's routine, you can significantly improve their sleep quality. Remember, consistency is key, and it may take some time to see improvements. With patience and persistence, you can help your child enjoy more peaceful nights and brighter mornings.