From Bedtime Battles to Sweet Dreams: Mastering Circadian Cycles

“Mumma, I am having a headache”

“I feel sleepy”

“I cannot concentrate”

These are some common complaints by children these days. I am sure that you may have heard it from them at home or at school. Why does it happen? It appears circadian rhythm has a role to play in this. So, let’s understand this science and try to help these little ones.

What are circadian rhythms? It refers to internal biological cycles that regulate various physiological processes, including sleep-wake patterns, body temperature, hormone secretion, and alertness. These rhythms are approximately 24 hours long and are influenced by external factors, particularly light and darkness. The circadian rhythm is primarily controlled by the suprachiasmatic nucleus (SCN) in the brain, which responds to light signals received through the eyes.

How does it affect kids? Children, like adults, have circadian rhythm that influences their sleep-wake patterns and overall well-being. However, their rhythms can differ from those of adults, particularly during early childhood and adolescence. Understanding and managing circadian rhythm in children is essential for guardians in order to promote healthy development and optimal functioning.

So, here are some tips on how children should manage their circadian rhythms. Read on.

Establish Consistent Sleep Schedules: Encourage children to maintain regular sleep schedules, even on weekends or during holidays. Consistency helps stabilise circadian rhythms and improves the quality of sleep.

Control Exposure to Light: Contact with natural light during the day and limited exposure to artificial light (e.g., from electronic devices) in the evening helps regulate circadian rhythms. Dimming lights and avoiding screens at least an hour before bedtime can be beneficial.

Create a Relaxing Bedtime Routine: Create a calming bedtime routine to signal the body that it’s time to wind down. Activities like reading a book, taking a warm bath, or practicing gentle stretches can be helpful.

Limit Caffeine and Sugar Intake: Caffeine and sugary foods can disrupt sleep patterns. Limit their consumption, especially in the afternoon and evening.

Encourage Physical Activity: Regular physical activity during the day can help regulate circadian rhythms and improve quality of sleep.

Create a Nap-Friendly Environment: Ensure the child’s bedroom is conducive to sleep by keeping it dark, quiet, and at a comfortable temperature.

Avoid Overscheduling: Too many activities or excessive screen time can interfere with a child’s sleep schedule. Ensure they have enough downtime to relax and unwind.

Be Mindful of Jet Lag: If traveling across time zones, gradually adjust the child’s sleep schedule to match the new time zone before the trip, if possible.

Beside, parents and educators must do the following for children:

Observe Sleep Patterns: Pay attention to the child’s sleep patterns. If they consistently have trouble falling asleep or staying asleep, it might indicate a circadian rhythm issue.

Monitor Daytime Behaviour: Look for signs of sleep deprivation like irritability, difficulty concentrating, or excessive daytime sleepiness.

Communicate with the Child: Ask the child how they feel about their sleep and if they have any difficulties falling asleep or waking up.

Educate on Healthy Sleep Habits: Teach children about the importance of good sleep and how certain behaviours, like screen time before bed, can affect their sleep.

Involve a Healthcare Professional: If sleep issues persist despite implementing healthy habits, consider consulting a paediatrician or sleep specialist to assess the child’s sleep patterns.

As per Dr Rubina Hans Lall, a general physician based in Jalandhar, “Some of the biggest mistakes parents are making are based on lifestyle. So, a lack of a routine, lag in sleep time, bad eating habits, not allowing kids to play outdoors and not providing them necessary Vitamins are some common concerns. Besides, increased dependency on gadgets must be avoided to attain a good mental balance for children. This will promote overall well-being too.” The doctor-mother has two children studying at Apeejay School, Model Town in Jalandhar.

A medical in-charge at Apeejay School, Faridabad Sector 15, Mrs Satpal Grewal highlights, “These days children often experience fatigue, headache, nausea, abdominal pain, constipation and acidity. These are signs of improper health. Moreover, being overweight or under-weight is also an indication of irregular lifestyle. Behaviours like forgetfulness, irritability, impatience and intolerance is being observed in many kids. To combat these and stay in tune with circadian rhythms, children must perform morning exercises, eat breakfast properly, follow a healthy schedule, sleep timely and shower regularly.”

Remember that each child is unique, and what works for one may not work for another. Therefore, for parents and educators, it’s essential to be patient and consistent while helping them manage their circadian rhythms for improved sleep and overall health.