Goodnight, Sleepy Head: The Link Between Sleep and Childhood Obesity
Less sleep equals higher weight
Goodnight, Sleepy Head: The Link Between Sleep and Childhood Obesity Everyone knows how great it feels to get a good night's sleep. You wake up feeling refreshed and alert. You're concentration and focus is better. Overall, you just feel good.
The health benefits are hard to ignore, too. Over the years, researchers have found that adequate sleep can help improve immune function, memory, and learning. And now, there is one more reason to get some good shut eye.
A new study has found that children who get insufficient sleep have a higher risk of being overweight or obese.
The study, published in the journal Pediatrics, found that children who slept less had a higher risk of unhealthy bodyweight. Children who slept less both during the week and on weekends were four times more likely to be obese than those who slept more. Children who slept less during the week, but "caught up" on the weekends were three times as likely to be obese.
Additionally, the study found that the sleep habits of the obese children were more varied, and they were less likely to catch up on the weekends.
The National Sleep Foundation recommends that children between the ages of 5 and 10 years get 9 to 10 hours of sleep per night, and kids between the ages of 10 and 17 get 8.5 to 9.25 hours.
The Reasons Behind the Link
Interrupted sleep, disordered sleeping, and short sleeping spans are all related to sleep deprivation. Researchers believe that sleeping less wreaks havoc on the body's metabolism and endocrine system, especially during childhood, when the body is still developing.
A study in The Journal of Clinical Endocrinology & Metabolism also found that lack of sleep affects the levels of gherlin and leptin in the body, both of which regulate hunger and appetite, and cortisol, which has been linked to insulin resistance and a higher BMI.
How to get on a regular sleep cycleSo how can you help your child maintain a consistent and adequate sleep cycle? The National Sleep Foundation offers some tips:
Remember to treat sleep like a priority. It is important to schedule it into your family's day, just like you would any other activity. A well-rested child makes for a happier, healthier, and more productive child. And that will benefit your entire family.
Other Ways to Prevent Obesity
Aside from getting enough shut eye, there are other ways to help reduce your child's risk of becoming overweight or obese.
Try to limit time in front of the television and computer, including playing video games. Not only does it reduce physical activity, but it also invites mindless snacking. Encourage your children to be active, either through sports, play, or family activities.
Also, make an effort to sit down and eat together as a family as often as possible. Studies have shown this can drastically reduce a child's risk of obesity. Be a good role model by eating a healthy diet, providing nutritious meals, and encouraging your child to choose fresh foods over fast or processed options.
By making a family effort, you'll set your child on the right path to an active and healthy lifestyle.
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