{"id":40812,"date":"2024-05-13T15:08:33","date_gmt":"2024-05-13T07:08:33","guid":{"rendered":"https:\/\/www.columbiaasia.com\/malaysia\/?post_type=health-article&#038;p=40812"},"modified":"2025-03-06T17:45:44","modified_gmt":"2025-03-06T09:45:44","slug":"sleep-sweetheart-sleep-how-insufficient-sleep-hurts-growing-minds","status":"publish","type":"health-article","link":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/sleep-sweetheart-sleep-how-insufficient-sleep-hurts-growing-minds\/","title":{"rendered":"SLEEP, SWEETHEART, SLEEP \u2013 How Insufficient Sleep Hurts Growing Minds"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"40812\" class=\"elementor elementor-40812\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7cb5d15 e-con-full e-flex e-con e-parent\" data-id=\"7cb5d15\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2207d41 elementor-widget elementor-widget-text-editor\" data-id=\"2207d41\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>In the hustle and bustle of modern life, ensuring that children get enough sleep can sometimes feel like an uphill battle. Yet, sleep is not just a time for rest. It is a vital component in promoting healthy growth and development in children. Getting enough and good quality sleep positively impacts the child\u2019s growth, memory, learning, attention, emotional regulation, and behaviour.<\/p><p>So, as you tuck your little one in tonight, remember the importance of prioritising their sleep. By empowering your child with healthy sleep patterns, you\u2019re also nurturing their overall health and happiness, one restful night at a time.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a3c82df elementor-widget elementor-widget-spacer\" data-id=\"a3c82df\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-column .elementor-spacer-inner{height:var(--spacer-size)}.e-con{--container-widget-width:100%}.e-con-inner>.elementor-widget-spacer,.e-con>.elementor-widget-spacer{width:var(--container-widget-width,var(--spacer-size));--align-self:var(--container-widget-align-self,initial);--flex-shrink:0}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container,.e-con>.elementor-widget-spacer>.elementor-widget-container{height:100%;width:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer{height:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner{height:var(--container-widget-height,var(--spacer-size))}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty,.e-con>.elementor-widget-spacer.elementor-widget-empty{position:relative;min-height:22px;min-width:22px}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon,.e-con>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon{position:absolute;top:0;bottom:0;left:0;right:0;margin:auto;padding:0;width:22px;height:22px}<\/style>\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-28a57b5 elementor-widget elementor-widget-heading\" data-id=\"28a57b5\" data-element_type=\"widget\" id=\"subtopic01\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h3 class=\"elementor-heading-title elementor-size-default\">How much sleep should a child get?<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ebf67cc elementor-widget elementor-widget-text-editor\" data-id=\"ebf67cc\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>The sleep duration varies depending on their age. Generally, children require less sleep as they grow older. While this is a good rule of thumb for most kids, individual sleep needs may differ. The sleeping duration also includes daytime naps.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ca23c41 elementor-widget elementor-widget-jet-table\" data-id=\"ca23c41\" data-element_type=\"widget\" data-widget_type=\"jet-table.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class=\"elementor-jet-table jet-elements\">\n\t\t<div class=\"jet-table-wrapper\">\n\t\t\t<table class=\"jet-table jet-table--fa5-compat\">\n\t\t\t\t<thead class=\"jet-table__head\"><tr class=\"jet-table__head-row\"><th class=\"jet-table__cell elementor-repeater-item-145a1f5 jet-table__head-cell\" scope=\"col\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">Age of Child<\/div><\/div><\/div><\/th><th class=\"jet-table__cell elementor-repeater-item-7a530f9 jet-table__head-cell\" scope=\"col\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">Recommended sleeping hours per 24 hours<\/div><\/div><\/div><\/th><\/tr><\/thead>\n\t\t\t\t\t\t\t\t<tbody class=\"jet-table__body\"><tr class=\"jet-table__body-row elementor-repeater-item-4463c0b\"><td class=\"jet-table__cell elementor-repeater-item-2ccb794 jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">Newborn to 3 months<\/div><\/div><\/div><\/td><td class=\"jet-table__cell elementor-repeater-item-d809bbe jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">16 to 18 hours<\/div><\/div><\/div><\/td><\/tr><tr class=\"jet-table__body-row elementor-repeater-item-68d2e7c\"><td class=\"jet-table__cell elementor-repeater-item-6c65969 jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">4 months to 12 months<\/div><\/div><\/div><\/td><td class=\"jet-table__cell elementor-repeater-item-2f15b74 jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">12 to 16 hours<\/div><\/div><\/div><\/td><\/tr><tr class=\"jet-table__body-row elementor-repeater-item-a1f71ed\"><td class=\"jet-table__cell elementor-repeater-item-ffe131f jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">1 year to 2 years<\/div><\/div><\/div><\/td><td class=\"jet-table__cell elementor-repeater-item-a8d01ef jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">11 to 14 hours<\/div><\/div><\/div><\/td><\/tr><tr class=\"jet-table__body-row elementor-repeater-item-2cfcc75\"><td class=\"jet-table__cell elementor-repeater-item-bc0fa7d jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">3 years to 5 years<\/div><\/div><\/div><\/td><td class=\"jet-table__cell elementor-repeater-item-b59b0d4 jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">10 to 13 hours<\/div><\/div><\/div><\/td><\/tr><tr class=\"jet-table__body-row elementor-repeater-item-e6fae3d\"><td class=\"jet-table__cell elementor-repeater-item-38ab8e6 jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">6 years to 12 years<\/div><\/div><\/div><\/td><td class=\"jet-table__cell elementor-repeater-item-7d4607e jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">9 to 12 hours<\/div><\/div><\/div><\/td><\/tr><tr class=\"jet-table__body-row elementor-repeater-item-63aab6b\"><td class=\"jet-table__cell elementor-repeater-item-cf62131 jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">8 to 10 hours<\/div><\/div><\/div><\/td><td class=\"jet-table__cell elementor-repeater-item-fccd809 jet-table__body-cell\"><div class=\"jet-table__cell-inner\"><div class=\"jet-table__cell-content\"><div class=\"jet-table__cell-text\">Newborn to 3 months<\/div><\/div><\/div><\/td><\/tr><\/tbody>\n\t\t\t<\/table>\n\t\t<\/div>\n\n\t\t<\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f7ae5fa elementor-widget elementor-widget-spacer\" data-id=\"f7ae5fa\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-18b6ca4 elementor-widget elementor-widget-image\" data-id=\"18b6ca4\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.23.0 - 15-07-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1500\" height=\"1000\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/10\/ha-sleep-sweetheart-sweet-img1.jpg\" class=\"attachment-full size-full wp-image-40823\" alt=\"Young boy taking a daytime nap for sufficient sleep and growth.\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/10\/ha-sleep-sweetheart-sweet-img1.jpg 1500w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/10\/ha-sleep-sweetheart-sweet-img1-300x200.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/10\/ha-sleep-sweetheart-sweet-img1-1024x683.jpg 1024w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/10\/ha-sleep-sweetheart-sweet-img1-768x512.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b27518b elementor-widget elementor-widget-spacer\" data-id=\"b27518b\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ad4e3e0 elementor-widget elementor-widget-heading\" data-id=\"ad4e3e0\" data-element_type=\"widget\" id=\"subtopic02\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Sweet dreams turn sour: Common sleep disorders<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-accf2d6 elementor-widget elementor-widget-text-editor\" data-id=\"accf2d6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>There are several common sleep disorders among children. These include obstructive sleep apnea, insomnia, sleepwalking, bedwetting, and frequent night terrors. Some of these disorders might be associated with serious underlying conditions.<\/p><p><a href=\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/obstructive-sleep-apnea-the-not-so-silent-killer\/\" target=\"_blank\" rel=\"noopener\">Obstructive sleep apnea (OSA)<\/a> occurs when the tissues in the throat block the airway during sleep. This can lead to loud snoring and disrupted breathing during sleep. OSA might be caused by <a href=\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/weight-war-%25e2%2580%2593-secrets-conquering-obesity-through-medical-weight-management\/\" target=\"_blank\" rel=\"noopener\">obesity,<\/a> enlarged tonsils, or certain birth defects.<\/p><p>A child with attention deficit hyperactivity disorder (ADHD) and <a href=\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/autism-what-you-need-to-know\/\" target=\"_blank\" rel=\"noopener\">autism<\/a> might experience various sleep disturbances as well. If these sleep problems persist, leading to excessive daytime fatigue, difficulty concentrating, and diminished academic performance, it is recommended to seek medical help. Depending on the symptoms and medical history, several investigations including an overnight sleep study may be conducted to identify the problem.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9476ab2 elementor-widget elementor-widget-spacer\" data-id=\"9476ab2\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4c317ee elementor-widget elementor-widget-heading\" data-id=\"4c317ee\" data-element_type=\"widget\" id=\"subtopic03\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">How insufficient sleep hurts growing minds<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b03276d elementor-widget elementor-widget-text-editor\" data-id=\"b03276d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Sleep plays a very important role in the development of young minds. It is composed of a series of complex neurophysiological states that help a child to learn and memorise. It is also important in language and cognitive development in infancy and early toddler years.<\/p><p>Studies have shown that poor sleep consolidation during the first two years of life has a significant relationship with decreased <a href=\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/why-isnt-my-child-talking\/\" target=\"_blank\" rel=\"noopener\">language skills<\/a> and learning in later childhood, including understanding complex ideas and problem-solving. Napping is crucial for toddlers as it aids in memory consolidation, allowing new learnings to transition into long-term memories. Additionally, it fosters insightful and inferential thinking processes.<\/p><p>Similar to adults experiencing a night of poor sleep, children may exhibit grumpiness, inattentiveness, and a lack of focus the following day, potentially leading to poor school performance. Children who sleep fewer hours at night also demonstrate difficulties in concentration and are at a higher risk of exhibiting symptoms resembling ADHD. Besides, lack of quality sleep has significant negative effects on behavioural and emotional regulation in children and adolescents. In the long term, insufficient sleep can be linked to aggression, anxiety, lack of social skills, and hyperactivity.<\/p><p>During sleep, young children experience the peak secretion of growth hormones. Hence, lack of sleep can contribute to stunted growth. In addition, an unhealthy sleep routine may alter the levels of appetite-regulating hormones, glucose metabolism, and inflammatory biomarkers, which may increase the risk of childhood obesity and cardiometabolic diseases such as hypertension and diabetes.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ed92d62 elementor-widget elementor-widget-spacer\" data-id=\"ed92d62\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a45e7df elementor-widget elementor-widget-image\" data-id=\"a45e7df\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1500\" height=\"1000\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/10\/ha-sleep-sweetheart-sweet-img2.jpg\" class=\"attachment-full size-full wp-image-40824\" alt=\"Young girl studying, showing how quality sleep enhances learning.\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/10\/ha-sleep-sweetheart-sweet-img2.jpg 1500w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/10\/ha-sleep-sweetheart-sweet-img2-300x200.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/10\/ha-sleep-sweetheart-sweet-img2-1024x683.jpg 1024w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/10\/ha-sleep-sweetheart-sweet-img2-768x512.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-06ded49 elementor-widget elementor-widget-spacer\" data-id=\"06ded49\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4a6bc1d elementor-widget elementor-widget-heading\" data-id=\"4a6bc1d\" data-element_type=\"widget\" id=\"subtopic04\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Crafting the perfect bedtime routine for kids<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-125128b elementor-widget elementor-widget-text-editor\" data-id=\"125128b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>In order to ensure your child wakes up early for school the next morning and gets sufficient rest, it is very important to set an early bedtime routine. In general, children below 12 years old should go to bed before 9 pm. As daylight diminishes in the evening, melatonin levels naturally increase, inducing feelings of sleepiness. Unlike teenagers and adults, children experience this surge in melatonin earlier, making the optimal bedtime for young school-age children typically between 7 and 8 pm.\u00a0<\/p><p>It is crucial to maintain a consistent bedtime routine for children, as frequent changes can disrupt their sleep patterns, leading to issues like insomnia. Additionally, toddlers who sleep late, lack naps, and are excessively tired are prone to frequent night-waking and early-rising. This is because the body releases more cortisol, an alertness hormone when a child is overtired and sleeps late.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f7fa1f5 elementor-widget elementor-widget-spacer\" data-id=\"f7fa1f5\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1fc1c5f elementor-widget elementor-widget-heading\" data-id=\"1fc1c5f\" data-element_type=\"widget\" id=\"subtopic05\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Essential tips for cultivating healthy sleeping habits in kids<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-abe8608 elementor-widget elementor-widget-text-editor\" data-id=\"abe8608\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><b>1. Establish a consistent bedtime routine<\/b><\/p><p>A consistent bedtime routine allows the child\u2019s body and mind to know that it is time to wind down. This routine should be carried out calmly and soothingly. From brushing teeth, changing pyjamas, reading bedtime stories, and cuddling, these personalised routines will give the child a sense of comfort and familiarity and ease them into falling asleep. Most children fall asleep within 20 minutes after going to bed.<\/p><p><b>2. Create a conducive sleeping environment<\/b><\/p><p>A child should be encouraged to sleep in a comfortable, quiet, and dimly lit bedroom. Keep children away from distractions such as bright lights or excessive toys that may stimulate them. Ensure the room temperature is regulated to their comfort. Provide them with appropriate night attire and blankets. For children who are afraid of the dark, a dim night light can provide reassurance without disrupting sleep.<\/p><p><b>3. Prioritise exercise and healthy eating<\/b><\/p><p>Exercise is proven to help children fall asleep faster and without interruption. Most children need at least one hour of exercise daily but avoid vigorous activities two hours before bedtime. Additionally, drinks such as energy drinks, coffee, tea, and chocolate should be avoided in the evening. <a href=\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/sweet-talk-is-sugar-safe-for-children\" target=\"_blank\" rel=\"noopener\">High-sugar snacks<\/a> will cause a child to have difficulty falling asleep too.<\/p><p><b>4. Limit screen time before bed<\/b><\/p><p>Blue light emitted by TVs, computers, phones, and tablets suppresses melatonin levels, making it harder to feel sleepy. Other than that, engaging content may stimulate the child\u2019s brain and emotions, making it difficult for them to wind down. Scary or violent media content has also been associated with sleep disturbances in children, including frequent night awakenings and nightmares. It is best to turn off electronic devices at least an hour before bedtime and keep the device outside of the bedroom.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d0062ec elementor-widget elementor-widget-spacer\" data-id=\"d0062ec\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-10fb8ad elementor-widget elementor-widget-image\" data-id=\"10fb8ad\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1500\" height=\"1000\" src=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/10\/ha-sleep-sweetheart-sweet-img3.jpg\" class=\"attachment-full size-full wp-image-40825\" alt=\"Two young girls stretching outdoors, for sleep quality and health.\" srcset=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/10\/ha-sleep-sweetheart-sweet-img3.jpg 1500w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/10\/ha-sleep-sweetheart-sweet-img3-300x200.jpg 300w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/10\/ha-sleep-sweetheart-sweet-img3-1024x683.jpg 1024w, https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/10\/ha-sleep-sweetheart-sweet-img3-768x512.jpg 768w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a53a84c elementor-widget elementor-widget-spacer\" data-id=\"a53a84c\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e18888a elementor-widget elementor-widget-text-editor\" data-id=\"e18888a\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>In conclusion, sleep is essential for optimal growth and development in children. A good sleep routine helps a child to grow well, learn, concentrate, and manage their emotions and behaviour. Thus, it is important for parents to prioritise the sleep routines in children and encourage good sleeping habits from a young age.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ebf6635 elementor-widget elementor-widget-spacer\" data-id=\"ebf6635\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a47f8f5 elementor-widget elementor-widget-text-editor\" data-id=\"a47f8f5\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><em><span style=\"color: #999999;\">This article first appeared in\u00a0<\/span><a href=\"https:\/\/parenthood.my\/uncategorized\/sleep-sweetheart-sleep-how-insufficient-sleep-hurts-growing-minds\/\" target=\"_blank\" rel=\"noopener\">Parenthood, 13 May 2024.<\/a><\/em><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>In the hustle and bustle of modern life, ensuring that children get enough sleep can sometimes feel like an uphill battle.<\/p>\n","protected":false},"author":2,"featured_media":40827,"template":"","topic":[98,159],"language":[137],"class_list":["post-40812","health-article","type-health-article","status-publish","has-post-thumbnail","hentry","topic-children","topic-pediatrics","language-en"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>SLEEP, SWEETHEART, SLEEP \u2013 How Insufficient Sleep Hurts Growing Minds - Columbia Asia Hospital I Private Hospital in Malaysia<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/sleep-sweetheart-sleep-how-insufficient-sleep-hurts-growing-minds\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"SLEEP, SWEETHEART, SLEEP \u2013 How Insufficient Sleep Hurts Growing Minds - Columbia Asia Hospital I Private Hospital in Malaysia\" \/>\n<meta property=\"og:description\" content=\"In the hustle and bustle of modern life, ensuring that children get enough sleep can sometimes feel like an uphill battle.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/sleep-sweetheart-sleep-how-insufficient-sleep-hurts-growing-minds\/\" \/>\n<meta property=\"og:site_name\" content=\"Columbia Asia Hospital I Private Hospital in Malaysia\" \/>\n<meta property=\"article:modified_time\" content=\"2025-03-06T09:45:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/10\/ha-sleep-sweetheart-sweet-banner-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"836\" \/>\n\t<meta property=\"og:image:height\" content=\"400\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data1\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/sleep-sweetheart-sleep-how-insufficient-sleep-hurts-growing-minds\/\",\"url\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/sleep-sweetheart-sleep-how-insufficient-sleep-hurts-growing-minds\/\",\"name\":\"SLEEP, SWEETHEART, SLEEP \u2013 How Insufficient Sleep Hurts Growing Minds - Columbia Asia Hospital I Private Hospital in Malaysia\",\"isPartOf\":{\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/sleep-sweetheart-sleep-how-insufficient-sleep-hurts-growing-minds\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/sleep-sweetheart-sleep-how-insufficient-sleep-hurts-growing-minds\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/10\/ha-sleep-sweetheart-sweet-banner-1.jpg\",\"datePublished\":\"2024-05-13T07:08:33+00:00\",\"dateModified\":\"2025-03-06T09:45:44+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/sleep-sweetheart-sleep-how-insufficient-sleep-hurts-growing-minds\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/sleep-sweetheart-sleep-how-insufficient-sleep-hurts-growing-minds\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/sleep-sweetheart-sleep-how-insufficient-sleep-hurts-growing-minds\/#primaryimage\",\"url\":\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/10\/ha-sleep-sweetheart-sweet-banner-1.jpg\",\"contentUrl\":\"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/10\/ha-sleep-sweetheart-sweet-banner-1.jpg\",\"width\":836,\"height\":400},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/sleep-sweetheart-sleep-how-insufficient-sleep-hurts-growing-minds\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.columbiaasia.com\/malaysia\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Health Articles\",\"item\":\"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"SLEEP, SWEETHEART, SLEEP \u2013 How Insufficient Sleep Hurts Growing Minds\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.columbiaasia.com\/malaysia\/#website\",\"url\":\"https:\/\/www.columbiaasia.com\/malaysia\/\",\"name\":\"Columbia Asia Hospital I Private Hospital in Malaysia\",\"description\":\"Surpassing two decades of providing private healthcare in Malaysia, we continue to bring reliable &amp; affordable medical services through our 13 hospitals.\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.columbiaasia.com\/malaysia\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"SLEEP, SWEETHEART, SLEEP \u2013 How Insufficient Sleep Hurts Growing Minds - Columbia Asia Hospital I Private Hospital in Malaysia","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/sleep-sweetheart-sleep-how-insufficient-sleep-hurts-growing-minds\/","og_locale":"en_US","og_type":"article","og_title":"SLEEP, SWEETHEART, SLEEP \u2013 How Insufficient Sleep Hurts Growing Minds - Columbia Asia Hospital I Private Hospital in Malaysia","og_description":"In the hustle and bustle of modern life, ensuring that children get enough sleep can sometimes feel like an uphill battle.","og_url":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/sleep-sweetheart-sleep-how-insufficient-sleep-hurts-growing-minds\/","og_site_name":"Columbia Asia Hospital I Private Hospital in Malaysia","article_modified_time":"2025-03-06T09:45:44+00:00","og_image":[{"width":836,"height":400,"url":"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/10\/ha-sleep-sweetheart-sweet-banner-1.jpg","type":"image\/jpeg"}],"twitter_card":"summary_large_image","twitter_misc":{"Est. reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/sleep-sweetheart-sleep-how-insufficient-sleep-hurts-growing-minds\/","url":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/sleep-sweetheart-sleep-how-insufficient-sleep-hurts-growing-minds\/","name":"SLEEP, SWEETHEART, SLEEP \u2013 How Insufficient Sleep Hurts Growing Minds - Columbia Asia Hospital I Private Hospital in Malaysia","isPartOf":{"@id":"https:\/\/www.columbiaasia.com\/malaysia\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/sleep-sweetheart-sleep-how-insufficient-sleep-hurts-growing-minds\/#primaryimage"},"image":{"@id":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/sleep-sweetheart-sleep-how-insufficient-sleep-hurts-growing-minds\/#primaryimage"},"thumbnailUrl":"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/10\/ha-sleep-sweetheart-sweet-banner-1.jpg","datePublished":"2024-05-13T07:08:33+00:00","dateModified":"2025-03-06T09:45:44+00:00","breadcrumb":{"@id":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/sleep-sweetheart-sleep-how-insufficient-sleep-hurts-growing-minds\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/sleep-sweetheart-sleep-how-insufficient-sleep-hurts-growing-minds\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/sleep-sweetheart-sleep-how-insufficient-sleep-hurts-growing-minds\/#primaryimage","url":"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/10\/ha-sleep-sweetheart-sweet-banner-1.jpg","contentUrl":"https:\/\/www.columbiaasia.com\/malaysia\/wp-content\/uploads\/2024\/10\/ha-sleep-sweetheart-sweet-banner-1.jpg","width":836,"height":400},{"@type":"BreadcrumbList","@id":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/sleep-sweetheart-sleep-how-insufficient-sleep-hurts-growing-minds\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.columbiaasia.com\/malaysia\/"},{"@type":"ListItem","position":2,"name":"Health Articles","item":"https:\/\/www.columbiaasia.com\/malaysia\/health-articles\/"},{"@type":"ListItem","position":3,"name":"SLEEP, SWEETHEART, SLEEP \u2013 How Insufficient Sleep Hurts Growing Minds"}]},{"@type":"WebSite","@id":"https:\/\/www.columbiaasia.com\/malaysia\/#website","url":"https:\/\/www.columbiaasia.com\/malaysia\/","name":"Columbia Asia Hospital I Private Hospital in Malaysia","description":"Surpassing two decades of providing private healthcare in Malaysia, we continue to bring reliable &amp; affordable medical services through our 13 hospitals.","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.columbiaasia.com\/malaysia\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"}]}},"_links":{"self":[{"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/health-article\/40812","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/health-article"}],"about":[{"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/types\/health-article"}],"author":[{"embeddable":true,"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/users\/2"}],"version-history":[{"count":17,"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/health-article\/40812\/revisions"}],"predecessor-version":[{"id":44604,"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/health-article\/40812\/revisions\/44604"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/media\/40827"}],"wp:attachment":[{"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/media?parent=40812"}],"wp:term":[{"taxonomy":"topic","embeddable":true,"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/topic?post=40812"},{"taxonomy":"language","embeddable":true,"href":"https:\/\/www.columbiaasia.com\/malaysia\/wp-json\/wp\/v2\/language?post=40812"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}