Why Sleep Is Essential for Children’s Growth and Well-Being

Sleep for children is not a luxury—it is a vital biological necessity, just like food and water. During sleep, the body grows, the brain regenerates, memory is formed, and the child restores physical and mental energy.

Yet many children today suffer from insufficient sleep due to fast-paced lifestyles, excessive screen time, and unhealthy habits.

Dr. Murad Ismail, Professor of Pediatrics, emphasizes that lack of sleep is not just temporary fatigue; it can deeply affect a child’s physical, psychological, and cognitive development, with long-term consequences.

Why Do Children Need Sleep?

Growth hormones are released during sleep.

Children require a specific number of sleep hours depending on their age: newborns may sleep over 16 hours a day, while school-aged children need 9–11 hours per night.

This long period is essential because the body releases growth hormone during sleep—responsible for height and bone development. The immune system becomes more active, and the brain organizes and stores the information learned throughout the day.

Sleep is the body's internal “repair time,” when cells regenerate, hormones balance, and memory strengthens.

Consequences of Inadequate Sleep

When a child does not sleep enough, several negative changes appear gradually:

• Increased irritability—crying or becoming upset over small things

• Poor focus in school and lower academic performance

• Weakened short-term memory

• Reduced immunity, making the child more vulnerable to infections

• Increased risk of weight gain due to imbalance in hunger and satiety hormones

• Children who sleep fewer than 7 hours are more prone to obesity, attention problems, and anxiety episodes

The Link Between Sleep and Brain Development

During deep sleep, the child’s brain undergoes a crucial process of reorganizing and storing information into long-term memory.

Unnecessary information is filtered out, and neural connections are strengthened—supporting language development, focus, creativity, and imagination.

A well-rested child learns faster and understands better.

A child who stays up late often struggles with distraction, slower comprehension, and reduced creativity.

Screens: A Major Cause of Sleep Disturbance

Screens emit blue light that suppresses melatonin—the hormone responsible for sleep. This tricks the child’s brain into thinking it’s still daytime, delaying sleep.

Electronic games also overstimulate the nervous system and increase adrenaline levels, preventing relaxation.

Experts recommend avoiding screens at least one hour before bedtime and encouraging reading or calm music instead.

Daily Habits That Promote Healthy Sleep

To ensure deep, peaceful sleep, parents should establish a steady routine that includes:

• A fixed bedtime and wake-up time, even on weekends

• Dim lighting and a calm environment before bedtime

• A light dinner free of sugar and caffeine

• No screens at least one hour before sleep

• Reading a short story or offering bedtime prayers to create a sense of safety

These simple habits signal the child’s brain that it’s time to rest.

Sleep and Physical Growth

During deep sleep, the body releases growth hormone, essential for developing bones, muscles, and internal organs.

If a child is deprived of sufficient sleep, the level of this hormone decreases, potentially affecting height and physical development.

Sleep also recharges the immune system, protecting the child from frequent illnesses such as colds and infections.

How Poor Sleep Can Lead to Aggressive Behavior

Sleep regulates mood hormones like serotonin and dopamine, helping children feel calm and happy.

Lack of sleep increases cortisol—the stress hormone—leading to:

• Anxiety

• Low tolerance for daily challenges

• Behavioral problems such as aggressiveness, defiance, and irritability

The frontal lobe—which controls emotions—is also affected, making children quicker to anger and more prone to crying without clear reason.

How Nutrition Affects Sleep

Food has a strong impact on sleep quality:

• Heavy or fatty meals disrupt sleep due to slow digestion

• Foods rich in magnesium—like bananas, oats, and yogurt—promote relaxation

• A light dinner two hours before bed helps children sleep better

• Warm milk is recommended before bedtime

• Avoid soft drinks or dark chocolate in the evening due to caffeine

Tips to Improve Sleep Patterns

Improving sleep does not require medications—only healthy routines:

• Sleep and wake up at the same time daily

• Reduce noise and physical activity before bedtime

• Keep the room dark and quiet

• Avoid sugar and stimulants after sunset

• Establish a calming evening routine

• Parents should participate by reading or talking calmly with the child

Signs Your Child Is Not Sleeping Enough

• Morning drowsiness or sleepiness during school

• Difficulty waking up

• Irritability or emotional outbursts

• Decline in academic performance

• Slow growth or reduced appetite