Sleep plays an important role in children's development and energy regulation. Insufficient sleep can affect metabolism, increase appetite, and make it easier for children to choose energy-rich foods.
The link between sleep and obesity in children
According to Assoc. Prof. Dr. Nguyen Anh Tuan - Director of Surgery, Phuong Dong General Hospital, when children lack sleep, hormones related to feeling hungry and full such as ghrelin and leptin can be affected. This makes children easily feel hungry, craving food and consume more food.
Increased appetite: Sleep deprived children tend to prefer energy-rich foods such as fast food, candies, and sugary drinks.
Reduce energy consumption: Fatigue due to lack of sleep makes children participate less in physical activities, thereby reducing energy consumption.
Hormonal effects: Sleep deprivation can reduce leptin - the hormone involved in feeling full - and increase ghrelin, the hormone that stimulates feelings of hunger.
Suitable sleep time for children
Sleep needs vary with age:
Children 0-3 months old: 14-17 hours per day.
Children 4-11 months old: 12-15 hours per day.
Children 1-2 years old: 11-14 hours per day.
Children 3-5 years old: 10-13 hours per day.
Children aged 6-12: 9-12 hours per day.
Children 13-18 years old: 8-10 hours per day.
Getting enough sleep helps children develop physically and mentally and maintain energy balance.
Tips to help children have quality sleep
Parents should set a fixed bedtime and wake-up time for children, including weekends. Limit children from using phones, tablets, and TVs at least 1 hour before going to bed.
The bedroom should be quiet, dark and airy. Children should also not overeat or use caffeine-containing drinks in the evening because it can affect sleep.
Combine enough sleep with a healthy lifestyle
In addition to getting enough sleep, children need to maintain a balanced diet and exercise regularly. Children should have at least 60 minutes of physical activity each day, suitable for their age.
Meals should be diverse in green vegetables, fruits, protein-rich foods and whole grains; and limit high-sugar foods, unhealthy fats and sugary drinks.
Getting enough sleep helps control weight
Getting enough sleep is one of the factors that helps children maintain a reasonable weight. Lack of sleep can affect feelings of hunger - fullness, eating habits and exercise levels, thereby contributing to increasing the risk of overweight and obesity.
Therefore, parents should build appropriate sleep time according to age, combining balanced nutrition and regular exercise to support children's healthy development.
