The Foundations of Healthy Sleep

Sleep is one of the most critical building blocks for a child’s overall health, supporting brain development, physical growth, and emotional well-being. Restorative sleep allows the body to recover, grow, and prepare for the demands of the next day. Let’s dive into the science behind sleep, tips for nurturing healthy sleep habits, and when to consider underlying issues like airway problems or melatonin deficiency.

The Role of Restorative Sleep in Brain Development

While a child sleeps, their brain is far from idle. One of the most significant processes that occurs during sleep is the activation of the glymphatic system, the brain’s waste removal system. This system clears out toxins, including beta-amyloid, a protein linked to neurodegeneration. In children, this process supports:

• Cognitive development: Sleep strengthens neural connections, improving memory, learning, and problem-solving skills.

• Emotional regulation: A well-rested brain is better equipped to manage stress and regulate mood.

• Overall health: Deep sleep supports immune function, tissue repair, and growth.

Interestingly, research has shown that the most restorative sleep happens before midnight. Prioritizing an early bedtime can maximize these benefits, ensuring your child’s brain has ample time to perform its essential functions.

Sleep Expectations by Age

It’s helpful to understand what’s normal for sleep at different stages:

1. Infancy (0-12 months):
   

• Newborns sleep in short bursts, waking frequently for feeding.  They may wake frequently at night or sleep longer stretches.

• Sleep regressions around 4, 8, and 12 months are common as developmental leaps occur.  The 4 month sleep regression is the most common.  At this time, infant naps may shorten to 45 minute increments, and sleep stretches may shorten to 45 or 90 minute increments at night.  This is because babies are learning to connect sleep cycles (a new sleep cycle begins every 45 min) for more restorative sleep.  Sleep regressions are a normal part of infancy and childhood. Rather than viewing them as setbacks, think of sleep regressions as milestones. They reflect your child’s growing brain and body adapting to new skills.  Set your sleep expectations low during this time and remember that nothing lasts forever.

• By 6-9 months, many sleep routines may become more obvious, with a naturally earlier bedtime with 2-3 naps during the day.

2. Toddlerhood (1-3 years):

   • Most toddlers need 11-14 hours of sleep, including a daily nap.

   • Bedtime resistance and night waking are common as independence grows.  Nighttime routines are a good way to signal to your child without words that its time to get ready for bed.

3. Childhood (4-12 years):

   • Children need 9-12 hours of sleep per night.

   • Consistent routines and early bedtimes are key during this stage.
     
     

Minerals for Sleep Support

Minerals play a crucial role in supporting restful sleep by calming the nervous system and promoting relaxation. Two of the most important minerals for sleep are:

1. Magnesium: Known as nature’s relaxant, magnesium helps:

   • Relax muscles and prevent cramps.

   • Reduce stress and anxiety by regulating cortisol levels.

   • Support the production of melatonin, the sleep hormone.

   Sources: Leafy greens, beans, bananas, oats, and magnesium glycinate supplements, topical magnesium sprays, Epsom salt baths.

2. Calcium: Calcium works alongside magnesium to support restful sleep by helping the brain produce melatonin. It also calms the nervous system and supports muscle function.

   Sources: Dairy products, bone broth, sardines, and calcium-rich herbs like nettles and oatstraw.

Blood Sugar and Sleep

Stabilizing blood sugar before bed is critical for restful sleep. Blood sugar crashes during the night can trigger cortisol spikes, waking a child and making it difficult for them to fall back asleep. One effective way to prevent this is by including nutrient-dense, saturated fats in the evening meal or as a bedtime snack.

Examples of Healthy Bedtime Snacks:

• Full-fat yogurt or kefir.

• Cheese with a slice of avocado.

• A cup of warm, creamy bone broth.

• Nutrient dense hot cocoa:  Warmed, full fat milk with cocoa powder, an egg yolk, maple syrup, and vanilla extract.

• High quality ice cream with only whole food ingredients
  
  

Herbs for Sleep Support in Children

Certain herbs can gently support children in winding down and promoting restful sleep. These include:

• Passionflower: Calms an overactive mind and hyperactivity.

• Linden: Relaxes the mind from "wired but tired" to calm and content.

• Chamomile: A classic herb for promoting relaxation and waning irritability.

• California Poppy: Helps to synthesize adrenaline, promote GABA, and support mild bodily discomfort like growing pains.

• Chinese Skullcap: A natural source of melatonin

When to Consider Underlying Issues

While stages of sleep disruptions are normal, persistent sleep challenges may indicate an underlying issue. If your child is showing signs of consistent poor sleep, you may want to consider airway issues and/or a melatonin deficiency.  These can be characterized by:

1. Restless sleep or frequent waking
2. Snoring, mouth breathing, or gasping during sleep
3. Enlarged tonsils or tongue ties.  
4. Excessive daytime fatigue despite long sleep hours
   
5. Behavioral challenges, such as hyperactivity or irritability
6. Extreme difficulty falling asleep

If you suspect any of these issues, consult with an airway specialist, ENT, or holistic dentist for evaluation and support.

Building Resilient Sleep Habits

Healthy sleep is a cornerstone of resilience for children. By prioritizing restorative sleep, nourishing their bodies with the right minerals and fats, and supporting them with calming herbs, you can help your child thrive. Remember, sleep is a journey—one that starts with understanding their unique needs and providing the tools for lifelong rest and restoration.