September is National Childhood Obesity Awareness Month, a time for us to become more educated on one of the greatest health challenges children are facing. Childhood obesity is a major public health problem that can cause diabetes, heart disease and high blood pressure later in life. Although poor diet and exercise are widely recognised as the main culprits, there may be another significant cause overlooked by many – lack of sleep.
Sufficient, restorative sleep is important to a child's overall health and well-being. Studies showed that children who do not get enough sleep are at a much greater risk for becoming overweight than those children who consistently receive adequate sleep. Poor sleep also seems to play a role in how our bodies react to hormones that control our appetite, so not getting enough could interfere with your body’s appetite hormones, potentially causing overeating and significant lack of energy for working out.
So, parents should also focus on healthy sleeping routines, just as they’d concentrate on balanced eating and exercise. By addressing all components of healthy living, sleep included, one can work to prevent childhood obesity and to set youth on the path to life-long health, says Dr Manpreet Sethi, Consultant - Paediatric Endocrinologist, Max Super Speciality Hospital, Vaishali
How Sleep Affects Weight in Children
Sleep is crucial for regulating hormones that control hunger and metabolism, says Sethi. When a child is sleep deprived:
• Hormonal imbalance – ghrelin (the hormone that stimulates appetite), rises and leptin (the hormone that signals fullness), drops.
• Sleep- deprived kids are hungrier and likely to over eat.
• Metabolism slows down - when kids miss sleep, the way the body processes food for fuel is disrupted; instead of using food in an efficient manner, it goes to fat storage.
• Increased cravings for junk food - tired kids reach for empty calorie snacks, sugary drinks, or convenience food for quick energy and fuel anytime day or night
The Role of Lifestyle and Screen Time
Late-night screen use, school assignments through technology, poor levels of physical activity, and inconsistent routines all factor into why children today may not be sleeping enough, says the doctor. After 7-8 hours of using screens a day, children today may be simply tired at the end of the day and start their night-time routine late. Blue light emitted from devices suppress melatonin, the sleep hormone, and therefore delays the traditional sleep cycle. For this reason, school-aged children may be sleeping fewer than 9 - 11 hours a night.
Impact Beyond Weight Gain
The adverse effects of too little sleep goes beyond obesity. Insufficient sleep may have indicators such as low attention span, emotional swings, irritability, lower immunity, and an increased long-term risk associated with diseases like type 2 diabetes.
Tips for Parents to Improve Children’s Sleep and Reduce Obesity Risk
Also Read: Nutrition for kids: 9 foods that help boost immunity and prevent infections 1. Maintain regular sleep/wake times - Have children go to bed and wake up at the same time each day.
2. Limit screen time in the daytime and at bedtime - Parents should consider turning off TVs, mobiles, and tablets, at least one hour before the expected sleep time. Parents must also limit their own technology use.
3. Create a calming bedtime routine - Reading, soft music or family time can all help your child to wind down.
4. Make the sleep environment sleep-friendly - Keep the room dark, quiet, free of technology, and a comfortable temperature.
5. Keep children active during the day - Children who play and exercise through the day sleep much sound at night.
6. Recommend a healthy diet- Avoid heavy meals, caffeine and candy late in the day.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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