What are the dangers of schoolchildren not getting enough sleep?

Researchers at the Providence Research Institute in the US claim that lack of sleep for schoolchildren significantly reduces their ability to absorb educational material. Conversely, if children get enough sleep before classes, they will experience attention deficit hyperactivity disorder associated with this condition. What else is dangerous about lack of sleep for schoolchildren? And how many hours of sleep is normal for a child?

How many hours does your child sleep?

It turns out that not all parents know about this. As it turned out during research in the USA, many parents – 80% – actually do not know how many hours their child sleeps. In fact, scientists have established that on average, schoolchildren in the USA sleep 8-9 hours, although doctors advise increasing this figure to 11-11.5 hours. This data was provided by the American Healthy Sleep Foundation.

As for Ukrainian schoolchildren, they sleep even less – 7-8 hours, which is confirmed by the data of the Dnipropetrovsk Research Center. Such a short duration of sleep in children is recorded – because of what do you think? – because of their passion for computer “strategies” and interesting cable TV programs. And, of course, school overload also makes its sad contribution: some children do their homework until 23.00, while the Ministry of Health recommends finishing homework no later than 19.00 and spending no more than three hours on it.

According to research data, a modern schoolchild sleeps 2-5 hours less than their parents did at the same age a couple of decades ago. As a result, children suffer from gradually developing diseases, the causes of which parents do not even suspect. These reasons are simple: lack of sleep.

The price to pay for it is mental and physical disorders, weakened immunity, frequent colds, chronic fatigue syndrome, eye diseases. And finally, the scourge of the 21st century - hormonal imbalance. American scientists have proven that during sleep, growth hormone is produced in children more intensively than ever. If a child does not get enough sleep, the growth hormone slows down its secretion, and the child suffers from physical underdevelopment.

As for rural schoolchildren, 40% of them also have a lack of sleep. In anonymous questionnaires, children wrote that they sleep 6.5-7.5 hours. But the norm - remember - is from 10 to 11.5 hours. Children do not get almost half of the sleep they are supposed to! Schoolchildren in large cities do not get enough sleep - more than 30% of children steal night hours from themselves. But this is also a lot - almost a third of schoolchildren! Children cite the same reason - TV and the Internet, computer games are very addictive, you know.

The Dangerous Consequences of Lack of Sleep in Schoolchildren

Parents may think that a child who has not had enough sleep will simply be less attentive in class or, in extreme cases, will not have time to do something. But this is far from true.

New research conducted by the Pennsylvania Scientific Center shows that lack of sleep in schoolchildren leads to obesity, increases the risk of diabetes and the development of arterial hypertension (high blood pressure). As we can see, the consequences of "innocent" non-compliance with the regime are much more serious than it may seem.

The most common reason why children do not sleep - movies and computer games - leads to unexpected consequences. Children have nightmares at night, they wake up exhausted and tired. And ahead of them is a full school day, lessons in which they need not just to sit, but to work. Those who love to watch horror films before going to bed can suffer from night terrors, as a result of which the child develops a neurosis, he is afraid of the lights out and loneliness. Is this what parents want, allowing the child to sit in front of the monitor "another hour or two"?

Research conducted in the US by the MacArthur Foundation has shown that a schoolchild's lack of sleep for 3-4 hours a week slows down the digestion of food. In particular, lack of sleep affects the absorption of carbohydrate foods (rolls, so beloved by schoolchildren). In addition, after a night of lack of sleep, the fragile body of children, even physically healthy ones, reacts much worse to stress. A schoolchild begins to cope much more slowly with stressful situations, of which there are more than enough at school and among peers.

And if a teenager doesn't get enough sleep, the harm is even greater: the crisis of adolescence, coupled with the weakening of the body, further aggravates teenage nervousness and behavioral instability. The hormonal balance, already unstable, is disrupted even more, the teenager's immune system weakens, and the child begins to suffer from colds and allergies out of the blue.

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What is more dangerous: long-term or short-term sleep deprivation?

It would seem a strange question: both are probably harmful. But scientists give a precise answer to it. Research conducted in the USA has proven that not sleeping for one or two nights is not as dangerous for a child as not getting enough sleep for “only” 3-4 hours a week, two weeks, a month. Long-term lack of sleep has a much worse effect on a schoolchild’s health.

Accumulated sleep deficit is a medical term used to describe lack of sleep over a long period of time – more than a month. Doctors compare its harmful effects to poor nutrition or physical inactivity. Or to smoking, which destroys a child’s body much faster than an adult’s. Doctors recommend that schoolchildren do more sports, eat fresh fruits and vegetables, take vitamin complexes… But all this turns out to be ineffective if a schoolchild gets little sleep.

The correct sleep schedule for a schoolchild

According to sanitary and hygienic standards, primary school children should sleep at least 10 hours, children from 11 to 16 years old - at least 8 hours, and older teenagers 16-18 years old - from 7.5 to 8 hours. And not a minute less. With this regime, the brain and central nervous system have the opportunity to rest, and the whole body - to recover. If it happens that the child slept poorly or not enough at night, after lessons the schoolchild can be put to bed for an hour or two, pediatricians say. Otherwise, a tired child will not be able to cope even with homework.

Computer and TV should be allowed for schoolchildren under 15 no longer than 20:00. It is advisable to spend an hour before bed walking in the fresh air - this relaxes the nervous system and allows the child to fall asleep faster. Children 15-16 years old can watch TV or sit at the computer no longer than 21:00. And again, an hour should be devoted to quiet activities: reading, walking, a warm shower.

Children under 15 should go to bed no later than 10:00 p.m., and from 15 years old – no later than 10:30 p.m. Before going to bed, you should not go for a run, jump, play noisy games or be active in general. The excited nervous system will not calm down soon after such stimulation, which means the child will not get enough sleep.

There is a simple but reliable rule: the later a schoolchild goes to bed, the harder it is for him to fall asleep and the more restless his sleep will be. If a child goes to bed after 00.00, sleep deprivation is guaranteed. Therefore, it is advisable to put him to bed on time.

How to put a schoolchild to bed?

To ensure that a child goes to bed calmly and without scandals, psychologists advise to arrange bedtime with the use of rituals. Parents can go for a walk with their child before bedtime (which is also a gift to their own nervous system). They can read an interesting but calm book together with the child. A child in the younger grades can be told a fairy tale (long-forgotten fairy tales, children love them so much!).

You need to turn on some calm music, check the room before bed, prepare a clean, fresh-smelling bed for your child – the kind he likes, with butterflies, rabbits or funny bears. The feeling of “his place” will help the child calm down and feel safe. Let your child fall asleep with his favorite toy – this will give him confidence that no monster will touch him at night – his favorite bear or hare will definitely protect him. And one more important feature: put your schoolchild to bed at the same time. This develops a strong habit in the child, the body, like a clock, will tell him that it’s time to go to bed.

There should be no TV in the child's bedroom, and ideally no computer. Light and loud conversations should not disturb him. Lack of sleep in a schoolchild is very dangerous, as we have already found out. Therefore, parents should be just a little more attentive and firmer so that your child's sleep is calm and sufficient.