THE CONNECTION BETWEEN SLEEP AND GROWTH IN CHILDREN

Getting enough sleep is important for a young child for many reasons, from restoring energy to building brain connections, science shows that sleep also fuels physical growth.

Growth hormone is released throughout the day. But for kids, the most intense period of release is shortly after the beginning of deep sleep.

HOW MUCH SLEEP DO THEY NEED?

Kindergartners need about 10 to 12 1/2 hours of sleep per night (with naps declining and eventually disappearing around age 5), and older elementary age kids need 9 1/2 to 11 1/2 hours a night

Without adequate sleep, growth problems — mainly slowed or stunted growth — can result.

More than your child's height can be affected by a shortage of sleep. Some kids fail to produce enough growth hormone naturally, and a lack of sleep makes the problem worse. It can lead to a condition known as growth hormone deficiency that can affect heart or lung strength or immune system function.

A lack of sleep at night can also affect motor skills and concentration during the day, leading to more accidents and behavioral problems, and poor performance at school.

Signs that your child may not be getting enough rest include crankiness, difficulty concentrating in school or failing grades, and being hard to wake up in the morning.

TO HELP YOUR CHILD GET PLENTY OF SLEEP

• Establish a consistent bedtime. School-age children should be in bed by 8 to 9 p.m. (earlier for the youngest grades and kids who need a lot of sleep).
• Set up a good bedtime routine, which helps signal to your child's body that it's time to wind down. This might include giving him a bath, reading a bedtime story, and talking or singing to him softly while tucking him in.
• Make sure the room is conducive to sleep.
• Avoid stimulating activity before bedtime.
• Stick to the same timetable and routines for bedtime on weekends and vacations that you follow during the week. A variation once in a while won't cause long-term disruptions, but erratic bedtimes can lead to poor sleep habits and sleep deprivation.