Healthy Sleep Habits, Happy Child
12
Sleep Regularity
February 1, 2021

Found in age groups

Healthy Sleep Habits, Happy Child

5th Edition: 
A Step-by-Step Program for a Good Night's Sleep

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Healthy Sleep Habits, Happy Child

5th Edition: 
Chapter 1 (only 16 pages!) outlines everything you need to know about your child's sleep.

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Introduction

A Healthy Child Needs a Healthy Brain, A Healthy Brain Needs Healthy Sleep

Sleep is serious business. If you have not already done so, please read Blog Posts 1 through 5 that describe how sleep is important and beneficial, from the point of view of the United States of America Department of the Army. A major point, emphasized by the Army, is that more sleep produces more benefits for Soldiers. Also, more sleep produces more benefits for children. Even small amounts of extra sleep help (Blog Post 6). At every age!

Another point made by the army is “A consistent and regimented schedule of sleep- and wake-related activities [Sleep Regularity] helps to lock in other biological systems associated with circadian rhythms. These rhythms include hormone release, digestion, muscle strength, and cardiovascular performance. Circadian rhythms act in tandem with the need to sleep which builds throughout the day. These rhythms optimize the process of falling asleep, staying asleep, and ensuring sleep quality.” And “Although some Soldiers [Children] may require a little more or a little less sleep, for the vast majority of Soldiers [Children] a steady diet of regular sleep is needed to sustain normal levels of brain function and health indefinitely.”

The Army is clear about who is in charge: “Planning for sleep is a leader [Parent] competency”

Blog 12Sleep Regularity

SLEEP REGULARITY

For young children in day care, dual-career families with long commutes, and older children with scheduled activities, it may be impossible to catch that exact magical drowsy state for going to sleep. An alternative strategy is to maintain reasonably regular bedtimes. Here is the evidence from published studies in peer-reviewed scientific journals:

  • Children with irregular bedtimes at ages 3, 5, and 7 years had more behavioral difficulties at age 7 than those with regular bedtimes. The effect of nonregular bedtimes is cumulative, that is, the more years of nonregular bedtimes, the worse the behavior. But when children change from nonregular bedtimes to regular bedtimes, their behavior improves. Thus, the harm is reversible.
  • Children with variable sleep schedules at ages 4 and 5 years had more behavioral adjustment problems in preschool.
  • High school student with irregular sleep schedules had more daytime sleepiness, lower grades, more injuries associated with alcohol or drugs, and days missed from school.
  • College undergraduates with irregular sleep patterns had lower academic performance.
  • Two experimental studies on college students showed that regularization of sleep/wake schedules caused improvements in alertness, and a reduction in negative mood (tension-anxiety, anger-hostility), and fatigue.

These studies show that irregular bedtimes are harmful. For young children, when parents establish regular bedtimes, the harm is reversible.

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