Adequate Sleep is Mandatory for Good Health

Every one of us feels fresh and energetic after a good night’s sleep. Kids especially require enough sleep to keep them active and healthy. What more to ask for when sleep is used as an additional tool to fight obesity in children. Research proves that people who get minimal sleep from infancy through adolescence are prone to become obese adults than those who get the recommended amount. Some theories indicate that fatigue leads to decreased physical activity and increased appetite, which in turn might lead to excess weight gain.

Enforce Bedtime Hours for Kids

Registered dietitian nutritionists caution that children see parents as their role models. In such scenarios, when parents limit sleep duration to get one or the other work done, children also tend to skip sleep sessions for their own benefits. Parents can use their ‘role model’ impersonation to get activities done by their kids. 

Nutritionists further blame parents as lacking the talent to enforce bedtime hours on their children. Kids are often seen playing video games or watching television after bedtime hours or even snacking on junk foods long after parents have gone to bed. Children often gain weight because of these issues. RDNs further feel that health care providers and the media can take much more effort to inform the society about the importance of sleep.

How can you Solve the Issue?       

  • Include sleep in your priority list and kids will follow the same.        
  • Follow bedtime rules.        
  • Restrict activities such as TV, video games, texting or movies during school days.       
  • Get to bed some 30 minutes before bedtime and involve yourself in interesting activities with your kids such as storytelling, reading books or sharing your day’s activities to help them wind down and prepare for sleep.

How Much is not Too Much?

                         Age                                                                              Duration                                                         Newborn infants: 0 to 2 months                                   12 to 18 hours (includes naps)                                   Infants: 3 to 11 months                                                   14 to 15 hours (includes two naps)                                 Toddlers: 1 to 3 years                                                       12 to 14 hours (includes one nap)                           Preschoolers: 3 to 5 years                                                11 to 13 hours (includes one nap)                         School-age children: 5 to 10 years                                 10 to 11 hours                                                          
Teens: 10 to 17 years                                                          8 ½ to 9 ¼ hours                                                           Adults                                                                                     7 to 9 hours

Early to Bed and Early to Rise, Makes a Man Healthy, Wealthy and Wise

So, good night, sleep tight and don’t let the bed bugs bite! Get set to kick-start another beautiful day tomorrow morning!