The benefits of shut-eye
published:
Monday | June 2, 2008
Amitabh Sharma, Features Coordinator
Local physician Dr Hame Persaud is warning parents against giving their children treats that contain alcohol.
The doctor expresses his concern about parents unknowingly giving alcohol to children, saying, "Wine in sorrel drinks, wine in cakes, the rum and raisin ice cream, are not good. This special occasion or once-a-while thing leads to sleep deprivation."
He adds: "Lack of sleep can cause loss of concentration, fatigue and muscle weakness."
Extremely important
Persaud says sleep is extremely important for a positive, mental and physical attitude.
"Sleep is one of the primary activities of the brain during infancy," he informs. "It is important for children as it directly affects the mental and physical development."
But, in these times of 24-hour cable television, changed eating habits, video games and the Internet, the sleep pattern in children is getting disturbed.
Since sleeping habits are formed by parents, Persaud says, it is imperative that they ensure that their children are getting adequate sleep.
Good sleep develops a positive attitude and also helps children concentrate.
It is recommended that children between three and five years get 11-13 hours of sleep every night; children ages five to 12 need 10-11 hours of sleep.
Pressure at school
Increasing pressure at school, homework, extra-curricular and social activities put constraints on sleep time. Persaud also says that schoolchildren should avoid excessive TV, spending long hours in front of the computer, and excessive aerated drinks (colas, etc).
"All these lead to disruptions in sleep and their ability to learn in school.
"To be on top of things," Persaud advises, "one should follow this rule: He who sleeps and relaxes, wakes and enjoys a brighter day."
amitabh.sharma@gleanerjm.com
Persaud's bedtime tips
1. Don't watch TV before sleep. One will suffer from anxiety and have difficulty falling asleep.
2. Reading a little or spending time with family before sleep helps soothe the nervous system and a child can enjoy better shut-eye.
3. Keep the room comfortable - Reduce extra noise or external sounds (from television or radio).
4. Keep an optimum temperature - neither too cold nor hot.
5. The bed should be firm - not irregular or sinking, which causes disturbed sleep and backaches.
6. Take a warm bath - this will help you to relax.
7. Avoid caffeine or greasy snacks just before bedtime - eat a fruit or drink warm milk.
8. Wake up the same time each day, seven days a week - a regular wake-up time ensures a regular time of sleep onset.
TYPES OF SLEEP
There are two alternating types or states of sleep:
Non-rapid eye movement (NREM) or 'quiet' sleep: During the deep states of NREM sleep, blood supply to the muscles is increased, energy is restored, tissue growth and repair occur, and important hormones are released for growth and development.
Rapid eye movement (REM) or 'active' sleep: During REM sleep, our brains are active and dreaming occurs. Our bodies become immobile; breathing and heart rates are irregular.
Babies spend 50 per cent of their time in each of these states and the sleep cycle is about 50 minutes. At about six months of age, REM sleep comprises about 30 per cent of sleep. By the time children reach pre-school age, the sleep cycle is about every 90 minutes.
Sleep is a vital need, essential to a child's health and growth. Sleep promotes alertness, memory and performance. Children who get enough sleep are more likely to function better and are less prone to beha-vioural problems and moodiness. That is why it's important for parents to help their children develop good sleep habits early.
