Certain obvious factors are linked to the increasing levels of
childhood obesity. Unhealthy eating, lack of
kids' exercise, and too much time in front of the
television... these are all common reasons to why children might be
tipping the scale.
But in addition to the obvious, there's another not-so-noticeable
connection. In fact, some researchers believe this link is one of, if
not the, major contributors to the recent boom in child obesity. The
issue is sleep. Many studies have discovered connections between lack of
sleep and future obesity, which can become an issue well before the
child reaches adulthood.
Scientifically, when we lack a proper amount of sleep, our metabolism
is disrupted and we're more susceptible to weight gain. Sleep
deprivation can also lead to cardiovascular disease, diabetes, and sleep
apnea. The same is true for kids.
Lack of sleep also affects a child's hormones. The protein hormone
Leptin regulates body weight, metabolism, and reproductive function. For
those sleeping less than eight hours a night, Leptin levels are
considerably lower.
Ghrelin, a hormone released by the stomach, indicates that the
individual is hungry at the appropriate times. Those with less sleep
tend to have higher levels of Ghrelin, leading them to eat more. Other
hormones affected include insulin, the stress hormone cortisol, and
growth hormones. These hormonal changes can lead to cravings for foods
with higher calories.
Even if your child doesn't suffer from obesity, it's important to
know that plenty of rest can prevent them from struggling with weight
issues later. Lack of sleep creates lethargy, preventing children from
being active and healthy. And without healthy nutrition, the pounds
continue to add on.
It's crucial to start your kids on a healthy sleep schedule as early
as infancy. Your baby or toddler may be unable to exercise, but studies
have determined that 30-month-old children lacking the proper amount of
sleep have a greater risk of obesity at the age of seven. Even before
other methods of weight control can take place, sleep proves to be quite
effective.
In fact, according to one study, sleep has an even greater effect on a
child's weight than television watching or physical exercise.
While it can be challenging for some children to sleep the proper
length of time, here are some helpful tips to make sure they get the
best rest possible:
- Don't feed them sugary foods at night
- Schedule regular nap times and bed times so their bodies can adjust to routine
- Naps should be taken earlier in the day and not close to bedtime
- Put infants to bed while they're tired but before they've fallen asleep. This will teach them to fall asleep on their own.
- Don't prevent children from napping with hopes that they'll sleep
better at bedtime. Well-rested kids are more likely to sleep through the
night than overtired kids.
About the Author
Jeff Wise has eight years experience in physical fitness,
weight training and healthy nutrition. He has three years experience
teaching children at his church in Nashville. He has worked for ESPN. Jeff has a passion for teaching others the importance of health, fitness and proper nutrition. Read more fun exercises for kids articles.
