Key Takeaways:

• Many young people are chronically sleep-deprived, and this puts them at higher risk for physical and mental health problems.
• Sufficient sleep is necessary for adequate brain function.
• You can take several steps to ensure your child gets adequate restorative sleep.

The Importance of Sleep to Cognitive Health in Kids and Teens

According to a 2014 National Sleep Foundation study, more than half of parents reported their children not getting enough sleep. And the problem increases with age. According to the Centers for Disease Control (CDC) 2015 National and State Youth Risk Behavior Survey, 60% of middle schools need more sleep on school nights, and more than 70% of high school students are not getting restorative sleep. 

This may be due to several reasons, including extracurricular activities, homework, online activities, or difficulty winding down at the end of a busy day. The consequences, however, are clear. The CDC reports that children and adolescents who do not get adequate sleep are at higher risk for physical and mental health problems, including obesity, type-2 diabetes, mental health problems, poor attention, and low academic performance. 

For parents concerned about their child’s sleep and academic performance, our Educational Consultation services can provide tailored strategies to improve both. Understanding the importance of sleep to cognitive health is crucial for addressing these issues.

How Our Brains Work While We Sleep

Our brains do not “turn off” when we sleep. Understanding the importance of sleep to cognitive health, Our brains are very much “turned on” and very busy performing vital functions during this time. For example, our glymphatic system and microglia are complex at work, clearing toxins in the brain that accumulate during the day. Without necessary restful sleep, brain cells may become depleted of energy, and cellular byproducts may contribute to neural malfunction. Sleep may also serve as a time for strengthening neural connections that, without sleep, may atrophy and die off.

Sufficient sleep is associated with improved cognitive functions, including memory, attention, working memory, and other executive functions. Studies also suggest sleep is associated with creativity and improved divergent thinking (i.e., seeing patterns and solving problems).

The importance of sleep to cognitive health also appears to be intimately intertwined with our mood. Sleep problems, either too much or too little, are often experienced by those with depression and anxiety. For many of these individuals, when sleep is corrected, symptoms of depression and anxiety resolve without further treatment. This may be because parts of the brain governing our sleep-wake cycle and associated neurotransmitters (e.g., serotonin) are also implicated in mood disorders.

Guidelines and Tips for Ensuring Sufficient, Restorative Sleep for Kids and Teens

So, just how much sleep do kids and teens need? Well, that is going to vary a bit as the exact amount of sleep one needs is different from person to person due to biological factors as well as for the same person from day to day depending on their diet, physical and mental activity, stress levels, and the amount of recovery required. Here, however, are some general guidelines based on age.

• 10 -13 hours for 3 -5-year-olds
• 9 -12 hours for 6 -12-year-olds
• 8 -10 hours for 13 -18-year-olds
  

A growing number of people, including children, are taking over-the-counterover-the-counter melatonin supplements to counteract sleep problems. Unfortunately, these substances can build up in your body, and their long-term use can result in increased tolerance (i.e., requiring larger doses to achieve the same effect) and other problems. Understanding the importance of sleep to cognitive health, the effects of these supplements are still unknown, many sleep experts discourage their over-the-counter use.

Understanding The Importance of Sleep to Cognitive Health

Understanding the importance of sleep to cognitive health helps to emphasize the impact these external factors can have on our brain’s ability to function optimally. Different neurotransmitter signals influence sleep and wakefulness in the brain, and foods and medicines change the balance of these signals, affecting whether we feel alert or drowsy and how well we sleep.  Caffeine is an obvious example of this.

Another factor, however, that may be less obvious are fluorescent light bulbs and blue light emitting devices (i.e., smartphones, tablets, computers, and television), which send signals to our pineal gland (i.e., responsible for melatonin production) that is still day time and delays the onset of sleep. And in today’s digital age, this is a severe problem. 

Creating a Sleep-Friendly Environment for Child Development

• Install blackout blinds or curtains to block out light and create a conducive sleep environment.
• Remove electronic devices from the bedroom to minimize distractions and avoid exposure to blue light.
• Avoid blue light-emitting devices for at least two hours before bedtime to prevent disruptions in sleep quality.
• Use apps like F.lux or Apple’s Nightshift to reduce blue light and increase warmer tones if device use is necessary before bedtime.
• Ensure a comfortable but firm mattress to provide proper support for restful sleep.
• Maintain a cool room temperature to promote better sleep quality.
• Create a quiet environment to minimize disruptions and improve sleep.
• Establish consistent sleep patterns by going to bed and waking up at roughly the same time each day.
• Avoid strenuous physical activity late at night to help the body wind down before bed.
• Have dinner earlier, ideally before sunset, to avoid large meals close to bedtime and improve digestion.

These tips collectively contribute to good “sleep hygiene,” helping to ensure restful and restorative sleep. For additional information on the importance of sleep to cognitive health and how to improve it, check out the Sleep Association at www.sleepassociation.org. 

Conclusion

Ensuring sufficient, restorative sleep is crucial for the overall health and well-being of kids and teens. Understanding the importance of sleep to cognitive health can help you implement good sleep hygiene practices and create an environment conducive to sleep. By doing so, you can help your child achieve better physical, mental, and cognitive health. For further assistance with managing these challenges, consider our Neuropsychological assessment services.