Sleep, a natural vaccine for growth
According to Dr. Tanuj Kumar Verma, consultant, pediatric interventional lung specialist and intensive care doctor at Cloudnine Hospital Group, Indirapuram, sleep is an active biological process, essential for brain development, emotional regulation and physical growth. "In children, getting enough and high-quality sleep is as important as a reasonable diet and full vaccination," he emphasized.
Sleep needs vary by age: infants need 14 to 17 hours per day; children aged 1 to 2 years need 11 to 14 hours; children aged 6 to 12 years need 9 to 12 hours; adolescents need 8 to 10 hours. Standard sleep must be regular, age-appropriate and help children wake up alert.
Dr. Judith Owens, Director of the Center for Pediatric Sleep Disorders at Boston Children's Hospital, a lecturer at Harvard Medical School, USA, said that chronic sleep deprivation can directly affect growth hormone secretion, memory enhancement and immune function. She warned that the use of electronic devices in the evening disrupts melatonin secretion, making it difficult for children to fall asleep deeply.
Building a sleep routine, the decisive role of parents
Children often imitate their parents' behavior, including the habit of using screens. Therefore, experts recommend that families set a fixed bedtime and wake-up time, including weekends; avoid electronic devices at least one to two hours before bedtime; create a dark, quiet and cool space.
Simple measures such as taking warm baths, reading books, listening to soft music, or instructing children to breathe deeply help transition from a state of excitement to relaxation. Consistency is key to strengthening the natural biological clock.
Sleep disorders in children are not uncommon, including drowsiness due to habits, sleep apnea, nightmares, sleepwalking, or circadian rhythm disorders in adolescents. Prolonged sleep deprivation can lead to hyperactivity, reduced concentration, irritability, anxiety, and even increased risk behavior in adolescence.
Experts agree that improving sleep not only helps children grow taller and learn better, but is also the foundation for lifelong mental health and healthy behavior.
