Why your child needs enough sleep

Malaysian children often face challenges getting enough sleep as morning traffic jams mean having to get up very early to be able to reach school or daycare before their parents have to get to work. — Positive Parenting

As parents, we all want the best for our children: good health, steady growth and emotional well-being.

But one crucial factor that often gets overlooked is sleep.

Quality and quantity of sleep are not just about feeling rested; they play a vital role in your child’s hormonal health and growth.

In today’s busy Malaysian lifestyle, understanding this connection is more important than ever.

Why sleep matters

During sleep, especially the deep stages, the body releases growth hormone – a key hormone that stimulates growth in bones and muscles, and helps repair tissues.

Growth hormone secretion is highest at night, typically within the first few hours after falling asleep.

If your child isn’t sleeping enough or their sleep is fragmented, this critical hormone release can be significantly disrupted.

Moreover, sleep regulates the body’s circadian rhythm – the internal clock that controls various hormonal cycles, including cortisol, the so-called “stress hormone”.

Cortisol levels normally dip at night and rise in the morning to help us wake up.

Poor sleep or irregular sleep patterns can cause cortisol imbalances, leading to increased stress, difficulties in metabolism, and even weight gain.

All of these factors can negatively impact growth and overall health.

Sleep by age

The amount of sleep children need varies as they grow.

The American Academy of Sleep Medicine recommends the following daily sleep durations for children to support optimal growth, health and development:

• Toddlers (one to two years old): 11 to 14 hours, including naps
• Preschoolers (three to five years old): 10 to 13 hours, including naps
• School-age children (six to 12 years old): Nine to 12 hours
• Teenagers (13 to 18 years old): Eight to 10 hours.

While the total recommended sleep for toddlers is about 11 to 14 hours per 24 hours, this usually includes nighttime sleep of around nine to 12 hours and naps of typically one to three hours during the day, often divided into one or two naps.

These are general patterns and can vary depending on the child.

Unfortunately, many Malaysian children struggle to meet these recommendations.

Several factors contribute, including:

• Early school start times 

  Many schools begin lessons very early, requiring kids to wake up before dawn.

• Traffic jams 

  Commuting delays means waking up earlier to be on time, and also pushing bedtime later for both parents and child.

• Homework and tuition 

  Heavy academic loads mean that children stay up late to complete homework and assignments.

• Lifestyle habits 

  Increased screen time and lack of structured bedtime routines disrupt sleep patterns.

All these lead to shorter sleep duration and poorer sleep quality, which in turn affects the child’s hormonal health and growth.

Sleep and health

In some cases, children may have underlying sleep disorders such as obstructive sleep apnoea, restless leg syndrome or frequent night awakenings.

Conditions like severe allergic rhinitis or asthma can also impair breathing at night, leading to disturbed sleep and reduced oxygen levels.

These issues should be properly diagnosed as untreated conditions can severely impact growth and daytime functioning.

If your child snores loudly, struggles with daytime sleepiness, or exhibits behavioural problems, it’s worth consulting a doctor, especially a paediatrician.

Beyond physical growth, sleep is vital for mental and emotional well-being.

Children who don’t get enough quality sleep are more prone to irritability, difficulty concentrating, anxiety and depression.

Sleep helps consolidate memories and process emotions, which are essential for learning and social development.

Cultivate good habits

In the quest to help children sleep better, some parents might consider over-the-counter sleep aids or supplements.

However, it is essential to exercise caution: many sleep medications have side effects or may interfere with normal hormone secretion and development.

Never give your child any sleep supplements or medication without consulting a paediatrician first.

Focus on creating healthy, sustainable sleep habits instead, e.g.:

• Consistent bedtime and wake time 

  Even on weekends, keep a regular schedule.

• Create a calming bedtime routine 

  Reading, gentle music or warm baths can help signal the body it’s time to wind down.

• Limit screen time before bed 

  Blue light from phones, tablets and TVs suppresses melatonin, the sleep hormone.

  Try to switch off devices at least one hour before sleep.

• Ensure a comfortable sleep environment |

  A cool, dark, quiet room is ideal.

• Encourage physical activity 

  Regular exercise helps regulate sleep, but avoid vigorous activity close to bedtime.

• Manage stress 

  Talk with your child about their day and emotions to reduce anxiety that can interfere with sleep.

Rest is essential

Sleep is not a luxury – it’s a biological necessity with a profound impact on your child’s growth, hormone balance and mental health.

While the challenges of modern Malaysian life can make getting enough sleep difficult, prioritising healthy habits and seeking medical advice when needed can make a significant difference.

Remember, a well-rested child is a growing, thriving child.

Your efforts in supporting their sleep today will pay dividends in their health and happiness tomorrow.

Dr Jeanne Wong Sze Lyn is a consultant paediatrician and paediatric endocrinologist. For more information, email [e-mail]. The information provided is for educational purposes only and should not be considered as medical advice. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.