Sleep nutrition for big kids

2 mins to read

If you’ve worked hard to establish a good sleep routine for your children as babies, there’s no relaxing on sleep policy yet. A range of different factors come into play now that they’re older, writes Stephanie Oley.

Kids

“But, mu-u-u-m (or dad). I’m not tired.” How often do you hear this claim from your bright-eyed darling at bedtime?

Teenagers need around 8-9 hours or more of sleep each night, but research has suggested that only about 15 per cent of teens may get this much sleep. This is partly because teenagers are naturally inclined to sleep around 11pm, and this doesn’t leave quite enough time to reach school by 9am the next day.

Why sleep?

As kids get older, they have more commitments – homework, sport, friendships – and get better at juggling them. But not allocating enough time for sleep can need to numerous problems. Sleep deprivation has been likened to the affects of a blood-alcohol concentration of 0.8 per cent, and it is also linked with low mood in teens. According to Blackmores naturopath Charmaine Sofia, symptoms of sleep-deprivation may include:

Difficulty waking in morning
Daytime sleepiness
Difficulty performing everyday tasks
Impaired memory and learning
Headaches
Irritability
Behavioural problems
Less enjoyment of activities and social interaction

The beauty of routine

Your child needs to teach their body to learn the signals for bedtime. “Children should move through the same sequence of events, in the same order each day, after school,” Sofia advises. “However, it may take several weeks of repeating the same afternoon and evening routine before benefits are seen.”

If your child or teenager is over-committed in the evenings, involve them in finding ways to increase their nightly sleep quota. Consider trimming weekly activities, encouraging weekend sleep-ins and setting time limits for stimulating activities such as homework, TV or computer games.

Here are some more of Charmaine’s tips on establishing a good routine:

Do get your child to take a hot bath one or two hours before bedtime to raise core temperature, helping to induce sleep
Don’t plan to have vigorous exercise or stimulating activities such as computer games too close to bedtime
Do encourage quiet activities such as reading before bedtime
Don’t let your child watch TV in bed – the brain’s sleep-wake cycle is largely set by light, so a darkened bedroom is key to a good night’s sleep
Do get your teenager to expose their eyes to sunlight in the morning, to trigger the body’s wake-up signals
Do get each week off to a good start with a punctual bedtime on Sunday

Eating for optimal rest

“A balanced diet high in whole foods such as lean protein, vegetables, fruit, whole grains, and essential fatty acids will help to support a healthy nervous system, and promote rest and relaxation,” says Sofia.

Aim to finish dinner at least two hours before bedtime, to minimise any digestion-related sleep troubles. Avoid stimulants such as caffeine or food additives at night. Instead, sip warm milk or herbal tea (such as chamomile, lemon balm or passionflower) half an hour before bedtime to promote relaxation.

References available on request