A recent study has shown that there is a correlation between diabetes risks and a child’s sleep habit. The authors shared that the longer a child sleeps, the lesser his risks will be for developing Type 2 diabetes. On the other hand, the less sleep a child gets, the higher his risks will be for developing diabetes.
It’s not really that hard to understand why. After all, sleep promotes growth and development in children, both physically and mentally. It is also during sleep that his tissues are given the time to heal and repair themselves. Adequate sleep also reduces health risks in children by increasing lean muscle mass, lowering BMI, decreasing insulin resistance, and improving fasting blood sugar levels.
Lack of sleep can affect these factors above by disrupting appetite and glucose regulation, increasing insulin resistance, and decreasing energy expenditure, all of which can ultimately increase a child’s risk of developing diabetes.
As parents, we need to prevent this from happening and make sure that our children are getting adequate sleep. Below are some tips for improving our child’s sleep habits.
#1 – Reduce Their Screen Time.
Playing video games is one of the reasons why many children stay up late at night. Make sure that he stops playing video games or watching TV at least a couple of hours before bedtime to avoid overstimulation which can contribute to the lack of sleep.
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#2 – Implement Proper Sleep Routine.
Let’s say your child goes to bed at 8 pm, then you need to make sure that he has ample time to wind down and prepare for bed. This means no more TV, video games, phones, etc. at least an hour before bed. Instead, he should spend this time preparing for bed – taking a warm bath, brushing his teeth, and changing into clean clothes.
Soothing activities before bed also helps. This includes telling him bedtime stories, reading a book, listening to relaxing music, and even practicing relaxation techniques like breathing exercises before bed. You need to wake him up, too, at around the same time each morning.
Developing a regular sleep and wake time resets his circadian rhythm and helps him develop a good sleep routine.
#3 – Set Up His Room.
Sleeping in a clean, safe, and comfortable room also helps, so make sure that his room is neither too hot nor too cold and that his bed is comfortable with clean sheets, blankets, and pillowcases. A relaxing and soothing atmosphere can help promote a better sleep.
Getting adequate sleep can help prevent the development of medical problems in children, including diabetes, and these tips can help your child develop a better sleep habit.
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[expand title=”References“]
Sleep Duration and Risk of Type 2 Diabetes. URL Link. Accessed: August 17, 2017
Associations between sleep loss and increased risk of obesity and diabetes. URL Link. Accessed: August 17, 2017.[/expand]
