As we observe Children's Mental Health Week 2024 with a focus on children's mental well-being, it's imperative to delve into the significant role sleep training plays in nurturing a child's mental health. Shockingly, research suggests that about half of all children aren't getting adequate sleep, a factor that can profoundly impact their emotional growth.
Far too often, in my role as a sleep consultant, I encounter parents expressing common statements: "My child just won't sleep," "They don't need as much sleep," or the dreaded belief, "It's just a phase; they'll grow out of it." To all of these, I firmly respond: your child will sleep, and indeed, they require more sleep than we often realise as parents. So, what's the remedy?
The solution lies in teaching your child how to sleep soundly and consistently, aligning with their developmental stage and individual needs. It's unrealistic to expect your little one to spontaneously develop healthy sleep habits.
Poor sleep not only hampers their growth and development but also poses a significant risk to their mental health as insufficient sleep often leads to more frequent negative emotions, which may not be immediately evident but can manifest as they mature. Moreover, the ramifications extend beyond the child, as a lack of sleep profoundly impacts parental mental well-being as well.
As adults, we can articulate our emotions and often comprehend why we feel a certain way, perhaps with some assistance. For instance, I know that when I've had a poor night's sleep, I feel drained, and unhappy, and struggle to navigate through the day, especially if my children are at home. However, for babies and young children, understanding their emotions isn't as straightforward. They may not grasp why they're feeling a certain way, leading them to express their exhaustion through their behaviour. You may have noticed your child acting out when they're tired. But it's essential to recognise that their behaviour serves as a window into their emotional state.
Consider the analogy of the iceberg model: when your child displays certain behaviour, such as having a meltdown or becoming distressed, the iceberg model is good to keep in mind. The iceberg analogy suggests that what is visible is only a small portion of an iceberg, while the majority lies hidden beneath the water’s surface. Think about what might be causing the behaviour and what your child is trying to communicate.
Photo from the Health Alliance 2023
So, what does research tell us?
Numerous studies provide evidence of the link between sleep deprivation and children's mental health:
A study conducted by Alfano and Gamble (2009) found that "insufficient or disturbed sleep may interfere with a child’s ability to regulate emotion and behavior and lead to mental health problems and disorders; and these problems may persist cyclically for extended periods, impairing a child’s functioning across numerous areas. While occasional sleep problems are a normal feature of early development, longitudinal data confirm the early presentation of chronic sleep disruption as a prognostic indicator for emotion and behavioral problems in adolescence and adulthood."
Research published in the journal SLEEP found that inadequate sleep can lead to difficulties in emotional regulation in children. Sleep-deprived children may experience heightened emotional reactivity, difficulty in managing stress, and increased irritability, all of which are indicators of poor mental health.
A study published in the Journal of Sleep Research revealed that children who consistently experience insufficient sleep are at a higher risk of developing symptoms of anxiety and depression. Sleep deprivation disrupts the balance of neurotransmitters in the brain, contributing to mood disturbances and negative emotional states.
Longitudinal research conducted by the American Academy of Pediatrics demonstrates a clear association between sleep problems in early childhood and the development of behavioural problems later in life. Children who consistently lack adequate sleep are more likely to exhibit attention deficits, impulsivity, and hyperactivity, which are commonly linked to mental health disorders such as ADHD.
Chronic sleep deprivation negatively impacts cognitive function and academic performance in children. Studies published in the Journal of Developmental and Behavioural Pediatrics have shown that insufficient sleep is associated with reduced attention span, impaired memory consolidation, and decreased problem-solving abilities, all of which can contribute to feelings of frustration and low self-esteem in children.
Research published in JAMA Pediatrics indicates that sleep disturbances in childhood are predictive of a wide range of psychiatric disorders, including mood disorders, anxiety disorders, and behavioural disorders. Sleep problems during childhood can significantly increase the likelihood of developing psychiatric symptoms later in life, underscoring the importance of addressing sleep issues early on to promote optimal mental health outcomes.
Overall, the evidence consistently highlights the critical role of adequate sleep in promoting children's mental well-being. Prioritising healthy sleep habits from an early age is essential for supporting emotional resilience, cognitive functioning, and overall psychological health in children.
How much sleep does my child need?
The Sleep Foundation suggests:
Some older children may still be inclined to nap and can benefit from doing so. In a study in China, children in years 4 through 6 who took frequent naps after lunch showed signs of better behaviour, academic achievement, and overall happiness.
What does all this tell us?
In conclusion, as we commemorate Children's Mental Health Week 2024 with a dedicated focus on nurturing children's mental well-being, the significance of sleep training cannot be overstated. With an estimated 50% of children facing sleep challenges, parents and caregivers must engage in dialogue about sleep and seek guidance from sleep consultants if persistent issues, like insomnia, arise.
Addressing these challenges often starts with creating a conducive sleep environment, emphasising the importance of consistent routines, and minimising factors that disrupt sleep, such as exposure to blue light from electronic devices. By instilling healthy sleep habits aligned with children's developmental stages and individual needs, we can mitigate the negative impacts of inadequate sleep on their emotional development.
Research underscores the profound link between sleep deprivation and children's mental health, highlighting heightened risks of emotional dysregulation, anxiety, depression, behavioural problems, cognitive impairments, and psychiatric disorders. Prioritising sufficient sleep from an early age is fundamental in fostering emotional resilience, cognitive functioning, and overall psychological well-being in children.
Understanding the recommended sleep durations for different age groups, as outlined by organisations like the Sleep Foundation, can guide parents and caregivers in establishing healthy sleep patterns conducive to optimal mental health outcomes. By nurturing healthy sleep habits, we lay the groundwork for children to thrive emotionally, academically, and socially, setting them on a path toward a brighter and more fulfilling future.
Support
If you need any support with your little one's sleep and/or are concerned they aren't getting enough sleep, please get in contact via email laura@sleepteacher.co.uk or drop me a message 07768124120
References:
Alfano CA, Gamble AL. The Role of Sleep in Childhood Psychiatric Disorders. Child Youth Care Forum. 2009 Dec 1;38(6):327-340. doi: 10.1007/s10566-009-9081-y. PMID: 19960111; PMCID: PMC2786210.
Owens, J. A. (2014). Sleep and emotional regulation in children. Sleep Medicine Clinics, 9(2), 143-151. doi:10.1016/j.jsmc.2014.02.001
Gregory, A. M., & Sadeh, A. (2016). Sleep, emotional and behavioral difficulties in children and adolescents. Sleep Medicine Reviews, 21, 11-21. doi:10.1016/j.smrv.2014.11.002
Touchette, É., Petit, D., Seguin, J. R., Boivin, M., Tremblay, R. E., & Montplaisir, J. Y. (2007). Associations between sleep duration patterns and behavioral/cognitive functioning at school entry. Sleep, 30(9), 1213-1219. doi:10.1093/sleep/30.9.1213
Gruber, R., Laviolette, R., Deluca, P., Monson, E., Cornish, K., & Carrier, J. (2010). Short sleep duration is associated with poor performance on IQ measures in healthy school-age children. Sleep Medicine, 11(3), 289-294. doi:10.1016/j.sleep.2009.07.018
Roberts, R. E., Roberts, C. R., & Duong, H. T. (2009). Sleepless in adolescence: Prospective data on sleep deprivation, health and functioning. Journal of Adolescence, 32(5), 1045-1057. doi:10.1016/j.adolescence.2008.10.007
Liu, J., Feng, R., Ji, X., Cui, N., Raine, A., & Mednick, S. C. (2019). Midday napping in children: associations between nap frequency and duration across cognitive, positive psychological well-being, behavioral, and metabolic health outcomes. Sleep, 42(9), zsz126. https://pubmed.ncbi.nlm.nih.gov/31135911/
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