Less Than 9 Hours of Sleep Can Cause Changes in Children’s Memory, Intelligence, and Well-Being
New research from the University of Maryland School of Medicine has found that elementary school students who get less than nine hours of sleep each night exhibit notable differences in specific brain regions compared to those who get the advised nine to 12 hours of sleep. Co-author Ze Wang explains more about this intriguing research stating, “We found that children who had insufficient sleep, less than nine hours per night, at the beginning of the study had less grey matter or smaller volume in certain areas of the brain responsible for attention, memory and inhibition control compared to those with healthy sleep habits. These differences persisted after two years, a concerning finding that suggests long-term harm for those who do not get enough sleep.”
Additionally, the research details that these brain changes were associated with more severe mental health issues, such as depression, anxiety, and impulsive behavior. The study also demonstrated that inadequate sleep was linked to difficulties with problem-solving and decision-making. For optimal health, The American Academy of Sleep Medicine recommends that children aged 6 to 12 sleep for nine to 12 hours every night.
These findings are problematic for many autism parents who are already familiar with the challenges of obtaining a good night’s sleep for their children. As a 2019 Pediatrics study reports, sleep issues are pervasive in kids with developmental disabilities. In fact, according to the Children’s Sleep Habits Questionnaire, 50% of children with autism demonstrate a variety of sleep problems. Since children with autism already experience various developmental challenges and do not need more, establishing a good bedtime routine for kids on the spectrum is particularly important. Earlier this summer, Web MD featured a list of suggestions to help parents of children with autism get optimum sleep.
Tips include:
- Avoid giving your child stimulants such as caffeine and sugar before bed.
- Establish a nighttime routine: bathe your child, read a story, and put them to bed at the same time every night.
- Help your child relax before bed by reading a book, giving a gentle back massage, or turning on soft music.
- Shut down television, electronic devices like phones, video games, and other stimulating activities at least an hour before bedtime.
- To prevent sensory distractions during the night, put heavy curtains on your child’s windows to block out the light, install thick carpeting, and make sure the door doesn’t creak. You can also make sure that the temperature of the room and choice of bedding fit your child’s sensory needs.
- Ask your pediatrician about giving your child melatonin just before bedtime. This dietary supplement is often used as a sleep aid to help people get over jet lag. It may help normalize sleep-wake cycles in autistic children who have sleeping issues, and research so far finds it’s safe and effective.
- Talk to a sleep psychologist about bright-light therapy. Exposing the child to periods of bright light in the morning may help regulate the body’s release of melatonin by helping them to feel more awake during the day.
- Sleep medications should only be used with children as a last resort. There are several lifestyle changes and natural sleep aids that can improve sleep time and quality for kids with an autism spectrum disorder.
