Sleep well, grow well
by Assoc. Prof. Dr. Poh Bee Koon
Some people think "Sleeping like a baby" refers to someone who is sleeping
very well. But you and I, as parents, know that babies wake up many times during
their sleep. So, which is the right way to sleep? Or is there a proper way to sleep?
This article will help you to understand more about sleep and your child's needs.
What is Sleep? And why it is important
For years, sleep is thought of as a passive, dormant part of our daily lives. Today
- after a century of scientific study on sleep - we now know that our brains are
active even during sleep.
Sleep is also necessary for our nervous systems to work properly. Some experts believe
that sleep gives neurons (nerve cells) a chance to shut down and repair themselves.
Besides leaving us drowsy and unable to concentrate, lack of sleep will also lead
to impaired memory and physical performance.
How much sleep do infants and children need?
The amount of sleep a child needs depends on many factors, including
age. Below is a general guide for young children.
Please remember that every child is different, and the amount of time they need
for day-time or night-time sleep may vary from this chart.
Is it true that infants and young children grow during
sleep?
About two thirds of total growth hormone production occurs during
deep sleep. Growth hormone is a protein produced by the pituitary gland that is
vital for normal growth. Bones need sufficient amounts of growth hormone during
childhood and adolescence in order to lengthen to adult proportions.
Many of the body's cells also show increased production and reduced breakdown of
proteins during deep sleep. And proteins are the building blocks needed for cell
growth. For these two reasons, if not more, sleep is important for childhood growth.
Is there a connection between brain development / brain
activity and sleep?
During sleep, we usually pass through five phases, one of which
is REM (rapid eye movement) sleep. Adults spend about 20% in REM sleep. Infants,
in contrast, spend about half of their sleep time in REM sleep.
REM sleep stimulates the brain regions used in learning. This is important for normal
brain development during infancy, and would also explain why infants spend much
more time in REM sleep than adults.
Research has also confirmed that sleep is critical for consolidating the learning
that took place during the day – a process known as memory consolidation.
What role does food play in ensuring a sound sleep?
The food that you give to your child may affect his sleeping pattern.
It has been shown that tryptophan (a type of essential amino acid that can be obtained
from the diet) is converted to serotonin, a neurotransmitter that induces sleep.
Eating carbohydrate-rich foods together with tryptophan-containing foods may help
to make this amino acid more available to the brain. The following examples are
sources of complete protein that contains all the essential amino acids (including
tryptophan) important for growth: breast milk, milk and other dairy products, fish,
meats, poultry and eggs.
Some good bedtime snacks include cheese sandwich, yoghurt with fruit, crackers or
a slice of toast with a glass of milk. Avoid feeding your child caffeine and junk
food (such as salted snack foods, sweets and carbonated drinks), which can interfere
with his sleep patterns.
It is recommended that supplements of tryptophan be avoided. And infants and young
children must never be given tryptophan supplements.
What role does night feeds play in ensuring sound sleep
for baby?
Experts agree that if your baby is younger than 3 months, you should
feed him whenever he wakes up at night. Newborns and young infants need the nourishment
that the night feeds provide. In fact, it is best for a newborn not to sleep longer
than five hours at a time in the first 5 – 6 weeks as their small bodies need frequent
feedings.
Once baby is past 3 months old, you may start to wean him off the night feed. And
when baby is past 6-months, you need to avoid that midnight snack. The goal is to
separate suckling from going to sleep so that if your baby does wake up at night
he won't need your breast or a bottle to get back to sleep. It is good to ensure
that your baby is well-fed before bedtime so that he will not wake up at night because
of hunger.
Does a milk feed before sleep cause tooth decay?
For young infants, milk feeds and middle of the night feeds cannot
cause tooth decay as their teeth have not yet erupted. However, children whose night
feeds continue for too long after their teeth appear will develop tooth decay.
So, the best way is to feed baby just before going to sleep, so that he does not
associate suckling with sleeping. If you separate breast or bottle feeding from
the act of falling asleep, even by a few minutes, your baby won't need to nurse
to fall asleep.
For older children, help your child brush his teeth after his milk feed, before
bed to prevent tooth decay. Don't let him eat after that (a bedside drink of water
is okay, though).
REMEMBER!
Eating right to achieve a good night's sleep should not be advocated
for night time only. What your child eats during the day is just as important since
it has an effect on his overall growth, development, immunity and general well-being.
A good diet should include a variety of wholesome and nutritious foods, as well
as milk. It should also include fruits and vegetables, which contain vitamins and
minerals for his overall health.
Assoc Prof Dr Poh Bee Koon
15 February 2005