The Sleep Periodical
Volume 4 | Issue 16
Podcast Recap
From the very first months of life, it’s clear that not every child falls into a pattern of perfect sleep. Maura Bowen shares her story of how her son struggled with sleep for years despite her efforts to establish routines and try different approaches. Like many parents, Maura never thought about connecting nutrition with her son's sleep troubles until much later.
In this Power of Nutrition Podcast, I, as a pediatrician and sleep consultant, provide insight into how vital nutrition is in establishing healthy sleep patterns and achieving optimal growth.
Key Takeaways:
Why Sleep Matters for Growth: During sleep, children's bodies release growth hormones that are essential for physical development. My highlights include how sleep also impacts cognitive and brain development, helping consolidate learning, memory, and attention span.
Recognizing Sleep Quality in Children: Children show different signs of sleep adequacy across age groups. For infants, being alert for 90 minutes after waking is a sign that they received adequate rest during their sleep period. For toddlers, irritability or falling asleep at unusual times may suggest sleep debt. I emphasize the importance of observing children's cues upon waking and throughout the day to assess their sleep quality and determine the next sleep cycle.
The Role of Nutrition in Sleep: Children who don’t meet their nutritional needs during the day often wake up at night to eat. These disruptions can impede their sleep-wake cycles and growth potential. I emphasize that nutrition and sleep go hand in hand, especially after four months of age, when children should be able to sleep through the night (based on several parameters).
What You Can Do to Support Your Child's Growth:
Promote Balanced Nutrition: Ensure that your child’s diet includes a balance of nutrients such as fiber, fruits, vegetables, and healthy fats to promote better sleep quality. Poor dietary habits have been linked to shorter sleep cycles and early wakefulness.
Create a Consistent Sleep Routine: Establishing a bedtime routine helps align your child’s circadian rhythm and ensures they get the rest they need. I suggest that good sleep habits begin with nutrition and a well-structured sleep schedule.
Seek Professional Guidance: If your child is struggling with sleep, it may be worth seeking help. My consultancy, Sleepless in NOLA, focuses on developing tailored sleep and nutrition strategies for optimal child growth. Addressing sleep and nutrition holistically can make all the difference in your child’s development.
Join the Conversation!
Listen to the full episode of the Power of Nutrition Podcast to dive deeper into the fascinating relationship between sleep, nutrition, and pediatric growth.
Want personalized sleep guidance for your child? Contact us at Sleepless in NOLA for a free consultation. Let’s work together to create healthy sleep and nutrition habits that support your child’s growth and well-being.
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