When it comes to raising healthy infants and toddlers, we often emphasize feeding children a nutritious diet.
However, nutrition is not solely about what is consumed—it's also about what the body effectively absorbs. The efficiency of nutrient absorption is greatly influenced by sleep and daily routines.
Even with a balanced diet, a lack of rest, routine, and rhythm can prevent a child’s body from fully benefiting from nutrition.
Sleep does more than just give us rest. It is when the body resets and repairs itself.
Nutrition and sleep are closely linked in a child’s development, each shaping growth and well-being. This article explores how sleep, like nutrition, is crucial in the early years.
Brain Development
Infants’ brains develop rapidly, with much of this growth occurring during sleep. By age three, a child’s brain reaches 80% to 90% of its adult size.
During deep sleep, the brain processes and strengthens the neural connections.
Sleep is the time little ones absorb activities done for memory consolidation.
REM sleep, which stands for Rapid Eye Movement sleep, is essential for developing communication and social-emotional skills.
All the brain-boosting nutrients like DHA, Choline, and Iron can work effectively when the brain receives the proper sleep.
Growth Hormone
Nutrition is important for growth, but one of the key growth hormones, (HGH) Human Growth Hormone, is primarily secreted during deep sleep, especially non-REM sleep, which stands for Non-Rapid Eye Movement sleep.
Poor sleep might result in slowed physical growth, weaker bones and muscles, and impaired organ development.
Sound sleep can influence a child’s growth potential, but if there is a lack of sleep, then even the best nutrition won’t work effectively.
Immune Function
Little ones are more vulnerable to infections compared to adults due to their low immune systems. Adequate sleep boosts white blood cell production and supports the body's respond better to vaccinations.
A child following a healthy diet can still fall sick frequently if their body doesn’t get time to restore through sleep.
Digestion and Nutrition Absorption
Good sleep means better gut motility, balanced gut microbiota, and proper secretion of digestive enzymes.
And when the sleep routine is in a disturbed condition, the child may show signs of colic or bloating, constipation or poor appetite, and reduced nutrient absorption.
If a child has trouble with weight gain or is often cranky, then sleep disturbances might be the hidden cause.
Sleep and Nutrition Cycle
The sleep and nutrition cycle is bidirectional. And if not worked out, it will create a vicious cycle affecting the overall growth and development of the baby.
When a child is tired, they may feed poorly, may skip meals, or refuse solids. Poor nutrition can lead to erratic sleep due to low blood sugar, digestive issues, or discomfort.
Emotional Regulation
A child is not just growing physically; they are learning to manage and navigate emotions.
Sleep improves mood and reduces tantrums. While sleep deprivation is more likely to show aggression or hyperactivity.
Sleep nourishes the emotional brain, just as food nourishes the body.
Circadian Rhythm
A regular sleep routine aligns the baby’s body clock (circadian rhythm). Following it will lead to more sound sleep, better energy utilization, and more effective metabolic and hormonal function.
A child who wakes and sleeps at consistent times is more likely to eat better, digest better, and grow better.
In summary, nurturing both sleep and nutrition is key.
Just like you choose the right foods for brain, bone, and immunity development, also protect bedtime.
Create a calming evening routine, dim lights, reduce screen time, and offer sleep-friendly foods like bananas, breastmilk, or warm soups as per the age and time. A well-rested and well-fed child is happier, healthier, and more resilient.
Parents, when you are worried about the child’s better growth, don’t just look for food, think of improving sleep. If nutrition is fuel, sleep is the recovery to function optimally.
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