How To Naturally Support Your Child’s Sleep
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- Sleep impacts child development: Poor sleep affects mood, behaviour, and growth.
- Key sleep factors: Emotional processing, hormone regulation, toxin clearance, and immune function rely on quality sleep.
- Support sleep naturally: Reduce sugar and blue light exposure, and consider magnesium, B vitamins, zinc, and lemon balm supplements.
We all know the importance of a good night’s sleep, and for children, the quality of their sleep not only has a pivotal impact on their overall well-being but also on their growth and development too. Poor sleep and difficulty winding down are daily challenges faced by many parents, that often leave them at their wits end wondering “How can I support my kid to get to sleep?” as they navigate the nightly struggle with their tired but wired child.
When sleep is disrupted, a child’s nervous system can become dysregulated, leading to mood swings, difficulty concentrating, and even a weakened immune system. A study published in the SLEEP journal, found that both sleep deprivation and restriction significantly impact mood and emotional regulation, especially in younger individuals1. Similarly, a study published by National Institutes of Health (NIH) found that children with insufficient sleep exhibited more mental health and behavioural challenges, including impulsivity, stress, depression, anxiety, and aggressive behaviour2. This is because sleep is much more than a period of rest; it is a dynamic process during which the body performs numerous vital functions that supports physical growth, cognitive function, emotional regulation and overall health and well-being.
The influence of sleep on our children’s wellbeing
Emotional processing
Sleep, particularly REM sleep, plays a significant role in the way we process emotional information and how we react emotionally to daily life3, making a good night’s sleep an essential factor in supporting your child’s ability to better manage their emotions during the day.
Cortisol levels
During sleep, especially deep sleep, the parasympathetic nervous system (PNS) dominates, promoting relaxation and recovery. When in this state cortisol (a stress hormone) levels are at their lowest, which is crucial for maintaining a balanced stress response and allowing the body to repair and rejuvenate.
Toxin clearance
During deep sleep, the brain’s glymphatic system becomes more active, clearing out toxins that accumulate during wakefulness. This process is crucial for maintaining brain health and preventing neurodegenerative diseases4.
Growth hormone release
70-80% of growth hormone (GH) secretion occurs for your child while they are sleeping. Growth hormone is key in stimulating growth, cell reproduction, and regeneration in humans. In children, it plays a central role in bone growth, muscle development, and overall physical maturation, meaning poor sleep quality, not enough sleep or sleep disorders, can interfere with this vital hormone and subsequently affect growth5.
Immune function
A recent study published in 2022 by the (NIH) highlighted the importance of sleep for children’s immune health. The study found that consistent, good-quality sleep supports the production of specific cells (hematopoietic stem cells), which are crucial for the body’s immune response6. These stem cells help produce white blood cells that fight off infections, making children who get sufficient sleep less likely to fall ill. Another study from 2023 emphasized that good sleep helps the immune system function optimally, enabling it to effectively combat bacteria and viruses7. This is particularly important for children, as their developing immune systems rely heavily on adequate sleep to maintain health and resilience against infections.
Despite our growing understanding of the vital importance of sleep and its connection to health, we are unfortunately dealing with a nation of sleep-deprived children. According to the NHS (2023) 37.8% of children aged 8 to 16 years had sleep problems three or more times a week, with this figure almost doubling to 64.9% for young people aged 17 to 23 years. Furthermore, sleep issues are more prevalent among those with probable mental disorders, with 76.5% of children and 91.4% of young people in this category reporting sleep problems8. These findings highlight that there is now a chronic need to support our children’s sleep cycles so that we can also support their emotional, mental and overall wellbeing.
The good news is that there are numerous ways you can support your child to get a good night’s sleep naturally. Lifestyle choices and nutrition are crucial in creating the right environment and providing the necessary nutrients to support your child’s natural body rhythms and sleep-wake cycle. In this article we will focus on the best supplements that can support your child’s sleep.
But before we dive into what you can add to your child’s daily routine to support sleep, it is important to discuss what may be contributing to your child’s sleep issues and may need to be reduced or removed to support your child’s natural body rhythms. Two of the biggest contributors to poor sleep are sugar and blue light exposure. High sugar intake can disrupt neurotransmitter balance, causing a surge in excitatory neurotransmitters like dopamine, which activates the brain’s reward system, affecting mood and cognitive function.
High dopamine levels can lead to increased agitation, anxiety and excessive energy – exactly the opposite of what your child needs for a good night’s sleep. While blue light exposure - think laptops, tablets, mobiles, screens - especially before bedtime, can suppress melatonin production, the hormone that regulates sleep-wake cycles. Blue light exposure can also increase the activity of certain neurons, potentially impacting your child’s mood and alertness8. The first step you can take to supporting better quality sleep for your child is to assess their sugar intake and blue-light exposure. The second step can be to support the pathways to better quality sleep using nutrients herbs.
Nutritional support for sleep
Magnesium
Magnesium has a calming effect on the body, by helping to relax the nervous system. Magnesium enhances the activity of GABA (gamma-aminobutyric acid), a neurotransmitter that promotes relaxation and reduces neuronal excitability. It also supports the production of the key sleep-wake cycle hormone, melatonin. Magnesium deficiency is prevalent in the western world, and magnesium levels get easily depleted at times of duress or in diets high in sugar.
B vitamins
B vitamins are essential for both sleep and energy. Because they are water-soluble, the body cannot store them, meaning regular intake is necessary. B vitamins such as B1 (thiamine), B6 (pyridoxine), B9 (folate), and B12 (cobalamin) are crucial for energy production and the synthesis of neurotransmitters like serotonin, dopamine, and GABA, which regulate mood, behaviour, and sleep. Additionally, B12 is required by the body to produce the protective layer around our nerves, the myelin sheath, which is essential for ensuring that our nervous system is communicating with our body at its best. Parents might consider supplementing their child with B vitamins if they notice a general lack of energy, daytime fatigue, or difficulty winding down at night.
Zinc
Like magnesium, zinc plays a significant role in promoting better sleep quality, by enhancing the calming effects of GABA, and the body’s sleep-wake cycle by regulating and synthesising melatonin . Interestingly, research indicates that zinc deficiency can lead to increased anxiety and stress levels, which as we now know depletes magnesium stores and contributes further to sleep issues. A 2024 systematic review published in Nutrition Reviews found that patients with anxiety often have lower serum zinc levels compared to healthy individuals 9. For parents whose children have poor appetites or stick to bland foods, it may be reassuring to know that zinc plays a crucial role in the production of digestive enzymes. It supports the integrity of the digestive tract lining, aiding in better nutrient absorption and without adequate zinc, your child may struggle to break down specific foods especially proteins which is vital for repair and neurotransmitter production. With poor digestive function, many kids opt for easier-to-digest foods like processed carbs and sugars. As a Nutritional Therapist, I regularly meet kids with sleep difficulties that are also fussy and plain eaters . Supplementing with zinc could be a great all-around support for your child’s well-being.
Lemon balm (Melissa officinalis)
The parasympathetic system which is responsible for “rest” and “digest” activities in the body, contains specialized receptors known as muscarinic receptors. Lemon balm, specifically standardized at 6% rosmarinic acid, has been found to bind to these receptors, promoting a calm state and reducing anxiety, which can help with falling asleep.10
By understanding the profound impact sleep has on your child’s well-being, you can take proactive steps to create a restful environment, establish healthy sleep routines and support their natural sleep-wake cycles with the correct nutrition. From managing stress and anxiety to supporting immune function and growth, prioritizing sleep can help your child thrive. Remember, a well-rested child is better equipped to handle the challenges of daily life, making sleep a cornerstone of their overall health and happiness.
References:
1. Tomaso, C.C., Johnson, A.B. and Nelson, T.D. (2021) ‘The effect of sleep deprivation and restriction on mood, emotion, and emotion regulation: three meta-analyses in one’, Sleep, 44(6), zsaa289. doi: 10.1093/sleep/zsaa289.
2. Wang, Z. (2022) ‘Children’s sleep linked to brain development’, NIH Research Matters, 30 August. Available at: https://www.nih.gov/news-events/nih-research-matters/children-s-sleep-linked-brain-development (Accessed: 9 December 2024).
3. University of California - Los Angeles Health Sciences (2023) ‘Deep-brain stimulation during sleep strengthens memory’, ScienceDaily, 1 June. Available at: https://www.sciencedaily.com/releases/2023/06/230601155923.htm (Accessed: 9 December 2024).
4. National Institutes of Health (NIH) (2013) ‘How sleep clears the brain’, NIH Research Matters, 28 October. Available at: https://www.nih.gov/news-events/nih-research-matters/how-sleep-clears-brain (Accessed: 9 December 2024).
5. iResearchNet (n.d.) ‘Physiology of the relaxation response’, Psychology iResearchNet. Available at: https://psychology.iresearchnet.com/health-psychology-research/relaxation-response/physiology-of-the-relaxation-response/ (Accessed: 9 December 2024).
6. National Institutes of Health (NIH). (2022). NIH-funded study shows sound sleep supports immune function. [online] Available at: https://www.nhlbi.nih.gov/news/2022/nih-funded-study-shows-sound-sleep-supports-immune-function [Accessed 11 Dec. 2024].
7. Hadjimarkou, M.M. and Abdullayev, K. (2023). A Good Night’s Sleep Strengthens Your Immunity!. [online] Frontiers for Young Minds. Available at: https://kids.frontiersin.org/articles/10.3389/frym.2023.1067201 [Accessed 11 Dec. 2024].
8. Harvard Health Publishing (2012) Blue light has a dark side. Available at: https://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side (Accessed: 12 December 2024).
9. Nutrition Reviews (2023) Systematic review of zinc and anxiety. Available at: https://academic.oup.com/nutritionreviews/article-abstract/82/5/612/7207848 (Accessed: 12 December 2024).
10. Fytexia. (n.d.). Stress relief for cognitive performance - Bluenesse®. Retrieved December 16, 2024, from https://www.fytexia.com/en/health-areas/condition-specific/stress-relief-for-cognitive-performance-bluenesse/.
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