Help your child sleep well

Having a good sleep is a great to oneself! Good sleep is crucial for optimum health and prevents obesity, depression, poor concentration and erratic behaviors. It enhances quality of life. Helping your child sleep well ensures good sleep and optimum health for yourself too!

There has been a rise in sleeping issues in children in recent times. The reason for this is alteration in the circadian rhythm or the sleep rhythm which is mainly related to sunrise and sunset. The advent of electric lights have disrupted sleep rhythm. Mammals, including humans, have some photoreceptors (other than cones and rods) in retina. These are sensors which monitor levels of blue light using a pigment called melanopsin and cue our bodies to sleep naturally after sunset. The blue wavelength of light emitted from electric bulbs and screens of electronic gadgets suppresses melatonin and causes disruption or suppression of normal sleep rhythm. This is known as blue light syndrome.

Ideally, blue light syndrome can be prevented by using candle lights to light up the house! But, since it is not practical, other methods may be resorted to, like; using dim lights after sunset and turning off screens at least an hour before going to bed and also decrease activities which make the child active like loud music, jumping games, etc, after sunset. Going to bed at the same time everyday also helps establish the circadian rhythm. In fact, if all the family members follow the same discipline, it is easier on the child to have a good sleep cycle.